Paripurna Navasana (Full Boat Pose) – Definition & Detailed Explanation – Asanas (Yoga Poses) Glossary

I. What is Paripurna Navasana (Full Boat Pose)?

Paripurna Navasana, also known as Full Boat Pose, is a challenging yoga asana that strengthens the core muscles and improves balance. In this pose, the body is balanced on the sitting bones with the legs lifted and extended in front of the body. The arms are also extended parallel to the legs, creating a V shape with the body. Paripurna Navasana requires both strength and flexibility in the core, hip flexors, and hamstrings.

II. How to Perform Paripurna Navasana?

To perform Paripurna Navasana, follow these steps:
1. Sit on the floor with your legs extended in front of you.
2. Place your hands on the floor slightly behind your hips, fingers pointing towards your feet.
3. Lean back slightly and lift your legs off the floor, keeping them straight.
4. Engage your core muscles and lift your chest towards the sky.
5. Extend your arms parallel to your legs, palms facing each other.
6. Hold the pose for 5-10 breaths, then release and come back to a seated position.

III. What are the Benefits of Paripurna Navasana?

Paripurna Navasana offers a wide range of benefits, including:
– Strengthens the core muscles, including the abdominals and obliques.
– Improves balance and stability.
– Stretches the hamstrings and hip flexors.
– Tones the arms and shoulders.
– Stimulates the digestive system.
– Increases focus and concentration.

IV. What Muscles are Targeted in Paripurna Navasana?

Paripurna Navasana primarily targets the following muscles:
– Rectus abdominis (six-pack muscles)
– Transverse abdominis
– Internal and external obliques
– Hip flexors
– Quadriceps
– Deltoids
– Rhomboids

V. What are the Variations of Paripurna Navasana?

There are several variations of Paripurna Navasana that can be practiced to modify the pose or add an extra challenge:
– Half Boat Pose: In this variation, only one leg is lifted off the floor while the other remains bent on the ground.
– Low Boat Pose: In this variation, the legs are lifted slightly lower to the ground, making it easier to maintain balance.
– One-Legged Boat Pose: In this variation, one leg is extended straight up towards the sky while the other remains bent on the ground.
– Extended Boat Pose: In this variation, the arms are extended overhead while maintaining the lifted leg position.

VI. How to Modify Paripurna Navasana for Different Levels of Practitioners?

For beginners:
– Use a yoga block or bolster under the lower back for support.
– Bend the knees slightly to make it easier to lift the legs off the ground.
– Keep the hands on the floor for added stability.

For intermediate practitioners:
– Focus on engaging the core muscles and lifting the chest towards the sky.
– Keep the legs straight and parallel to the ground.
– Extend the arms parallel to the legs for a more challenging variation.

For advanced practitioners:
– Lift the legs higher towards the sky, creating a more acute angle with the torso.
– Hold the pose for longer periods of time, up to 30 seconds or more.
– Experiment with different arm variations, such as reaching the arms overhead or clasping the hands behind the head.

Overall, Paripurna Navasana is a powerful yoga pose that offers a multitude of physical and mental benefits. By practicing this pose regularly and exploring its variations, practitioners can strengthen their core muscles, improve balance, and enhance overall well-being.