Full BoatSave PDF
Paripurna Navasana
par-ee-POOR-nah NAH-VAH-sah-nah
Strengthens core, spine and hip flexors
Stimulates digestive organs, kidneys and thyroid
Relieves stress and lethargy
How to perform Full Boat
- Sit with your knees bent, feet flat on the floor. Bring your knees and feet to touch.
- Hold on to the backs of your thighs. Lean back with an exhale so that your toes lift from the floor. Balance on your sitting bones.
- Straighten your legs, reaching your feet diagonally upward. Release your hands and stretch your arms forward, bringing them parallel to the floor.
- Balance in the pose and take slow, deep breaths.
- Lower your feet with an exhale.
Alignment cues
- Lengthen spine and keep back flat
- Reach strongly through fingers
- Balance on sit bones
- Keep lower front belly soft
Modification: Hold backs of thighs for support.
Avoid this pose if you have low blood pressure, heart problems or a low back injury.
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More yoga poses to discover
Full Boat (Paripurna Navasana in Sanskrit) is an intermediate yoga pose that belongs to the core and seated categories. This asana targets abs, glutes & hip flexors and spine, and also involves calves, hamstrings and quadriceps muscles. Full boat stimulates digestive organs, kidneys and thyroid; strengthens core, spine and hip flexors and also relieves stress and lethargy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
