Parivrtta Navasana
परिवृत्त नावासन
Parivrtta Navasana (Revolved Boat) combines the core challenge of Boat Pose with a spinal twist.
Anatomy Involved
Benefits
- Intensifies core workout
- Targets obliques specifically
- Improves balance in twists
- Stimulates digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Lower back injuries
- Pregnancy
- Herniated disc
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Lengthen the spine on the inhalation, deepen the twist on the exhalation
- 2Initiate the rotation from the navel, then the chest, finally the head
- 3Keep both sitting bones grounded equally
- 4Maintain the length of the spine — do not collapse into the twist
- 5Use the breath to create space for the rotation
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep knees bent and twist gently.
Target Areas
Practice Flow
About this Pose
Parivrtta Navasana (Revolved Boat) combines the core challenge of Boat Pose with a spinal twist.
How to Practice
1. Come into Navasana (Boat Pose) — V shape.
2. Legs straight or knees bent (according to ability).
3. Hands in prayer position at the chest.
4. Inhale, lengthen the spine.
5. Exhale, twist the torso to the right.
5 more steps remaining
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Frequently Asked Questions
Common questions about Parivrtta Navasana
What is Parivrtta Navasana?
Parivrtta Navasana (Revolved Boat) combines the core challenge of Boat Pose with a spinal twist.
What are the benefits of Parivrtta Navasana?
Intensifies core workout. Targets obliques specifically. Improves balance in twists. Stimulates digestion.
Who should avoid Parivrtta Navasana?
Avoid this pose if you have: Lower back injuries, Pregnancy, Herniated disc.
How many steps are in Parivrtta Navasana?
Parivrtta Navasana is practiced in 10 steps. Come into Navasana (Boat Pose) — V shape.
Is Parivrtta Navasana suitable for beginners?
Parivrtta Navasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Parivrtta Navasana help with?
Parivrtta Navasana is therapeutic for: strength, digestive problems, weight loss.
What poses should I do before Parivrtta Navasana?
Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.
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Build Your Own Sequence
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