Paripurna Navasana or the boat pose form a ‘V’ shape similar to that of a boat. It is an intermediate level Ashtanga yoga asana. Practice it in the morning or evening on an empty stomach and clean bowels. Hold the pose for 10 to 60 seconds.
Benefits:
Paripurna Navasana strengthens your abdomen and improves your digestion. It stimulates your thyroid and intestines. The asana improves your confidence and relieves stress.
Steps:
- To begin this asana, sit erect on your mat, with your legs stretched out in front of you.
Place your hands on the floor, making sure they are slightly behind your hips. Pull your body up, ensuring your sternum is lifted. Lean back. The objective is to straighten your back, making sure it is not rounded. - Breathe out and lift your legs such that they are at 45-degree angles with the floor.
Extend your tailbone, and move your hips close to your navel. - Straighten your knees. Straighten and lift your toes to the eye level. Ensure you are sitting on your buttocks and tailbone.
- Now, raise your arms and stretch them out such that they are parallel to the floor as well as to each other.
- Make sure your lower abdomen is firm, but not thick and hard.
- Breathe normally. Hold the pose for 10 to 20 seconds initially, and as you gain practice, increase the time. Breathe out as you release the pose.
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