Boat Pose (Sanskrit: Paripūrṇanāvāsana / परिपूर्ण नावासन)
Paripurna Navasana (Paripūrṇanāvāsana) translates to Full Boat Pose. Other variations of boat pose include Ardha Navasana or half boat pose and Ekapada Navasana which is done by lifting one leg at a time instead of both. However, Paripurna Navasana which is also sometimes referred to as ‘Naukasana’ is the most intense form out of these three.
Instructions for Doing the Full Boat Pose
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- With an exhalation, recline your torso backward while simultaneously raising your legs off the floor to make a 60 to 65 degree angle. Make sure your legs are absolutely straight (knees aren’t bent) and toes are pointing away from the body in the forward direction. Only your buttocks will be touching the floor. Your legs should be high enough so as to cross your head’s level. Take your time and find your balance in this position.
- Now when you are ready, lift your hands off the floor and stretch your arms forward in line with your knees. Keep your arms parallel to the floor, palms facing each other.
- Hold this position for approx 30 to 40 seconds, breathing normally. Every day try to hold it for a little longer till you can hold this position for about 60 seconds.
- Now, with an exhalation bring your hands and legs down and relax by lying on your back.
Benefits of Doing the Paripurna Navasana
- This asana helps you ease indigestion, bloating, flatulence, and other gastric issues.
- Boat Pose is known for reducing fat around the abdominal area, giving you a slimmer waistline.
- It stimulates your kidneys and intestines.
- As you hold this pose for longer and longer durations, you build strength in your spine and lower back area.
- Paripurna Navasana also brings agility and vigor back into your system, helping you age gracefully.
Precautions
- Avoid practicing Full Boat Pose if you have high or low BP, asthma, insomnia, headache, or diarrhea. Also, if you are pregnant or menstruating, skip this pose.
- If you recently had an injury in your lower back, spine, or neck, try practicing the other variants of the boat pose, but not this one.