Full Boat Pose (Paripurnanavasana)
The Sanskrit word “paripurna” means complete, full, entire and “nava” means boat thus the literal meaning of the term is full boat pose. In this posture the body looks like a boat and the entire body is balanced on your buttocks. You need to balance your body as a boat balances in the water.
Benefits of the Full Boat Pose (Paripurnanavasana):
Paripurnanavasana (Full Boat Pose) works on the abdomen muscles and tones large and small intestines and lower back muscles also. This asana also tones the hip flexors that attach your inner thigh bones to the spine and provide a full body balance. It also stimulates the kidneys, thyroid, prostate glands, and intestines and helping in the relieving stress and improving digestion.
How to perform the Full Boat Pose (Paripurnanavasana):
- Sit on a Yoga Mat or floor and pull in your legs and grab your upper legs on the back side below the knees.
- Tilt your upper body backwards so that your lower back carries your weight and the entire upper back is aligned in a straight perpendicular line.
- Pull your legs slightly with your arms to maintain the posture and extend your arms forward parallel to the floor.
- Stretch your legs and feet together keeping your back straight and breathe gently.
- Hold the pose for 10 to 20 seconds and gradually increase the time to 1 minute.
Duration and repetition of the Full Boat Pose (Paripurnanavasana):
Hold the asana for 10 to 20 seconds and gradually increase the time to 1 minute.
Difficulty Level and Advancement of the Full Boat Pose (Paripurnanavasana):
Paripurnanavasana (Full Boat Pose) is a difficulty level 3 asana recommended for beginners.