NA
Navasana Paripurna
परिपूर्ण नावासन
Intermediateseated
Target Muscles
corehip flexorsquadricepslower back
Benefits (5)
- + Strengthens core deeply
- + Tones hip flexors
- + Improves balance and focus
- + Strengthens lower back
- + Builds digestive fire
Avoid If (4)
- - Lower back injuries
- - Pregnancy
- - Neck injuries — keep head neutral
- - Diarrhea
About
Paripurna Navasana (Full Boat Pose) is a core-strengthening seated balance where the body forms a V-shape with legs and arms extended.
Step-by-Step Instructions
1
1. Sit in Dandasana.
2
2. Bend knees, feet on the floor.
3
3. Lean back slightly, spine straight.
4
4. Lift feet off the floor.
5
5. Straighten the legs — thighs and torso form a V shape.
6
6. Extend arms forward, parallel to the floor.
7
7. Balance on the sit bones — do not fall back or forward.
8
8. Spine long, chest lifted. Gaze at the feet.
9
9. Hold for 5-10 breaths (or 15-30 seconds).
10
10. Bend knees, place feet down, return to Dandasana.