Paripurna Navasana – Full Boat Pose(Power Yoga Pose)

Paripurna Navasana 

Navasana is an asana. Variations include Paripurna Navasana, Ardha Nav?sana, and ekapadanavasana. Paripurna – Full, Nav – Boat, Asana – Pose. This asana, if done with great dedication and practice, can be extremely empowering. The Full Boat Pose instills strength and balance in our lives, just as a steady ship moves calmly through the rough seas. The Paripurna Navasana is the full expression of the pose that requires full extension of both the arms and the legs, and the body to be in an acute; boat-like ‘V.’ this asana is often called the Naukasana. This is the 21st pose among Power Yoga Poses.

 

How to do The Paripurna Navasana (Full Boat Pose)?

1. To begin this asana, sit erect on the floor, with your legs stretched out in front of you.
2. 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.
3. Breathe out and lift your legs such that they are at 45-degree angles with the floor.
4. Extend your tailbone, and move your hips close to your navel.
5. Straighten your knees. Straighten and lift your toes to the eye level. Ensure you are sitting on your buttocks and tailbone.
6. Now, raise your arms and stretch them out such that they are parallel to the floor as well as to each other.
7. Make sure your lower abdomen is firm, but not thick and hard.
8. 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.

Benefits 

1. This asana must be avoided if you are suffering from the following problems: Asthma, Diarrhea, Headaches, Heart problems, Insomnia, Low blood pressure, Menstruation, Diabetes, Abdominal injuries/Recent surgeries and Injuries in the knees, hips, arms, or shoulders
2. In case you have neck injuries, use the support of a wall to do this asana. Rest the back of your head on the wall as you lean backward in this asana.
3. Consult a doctor before doing this pose. Make sure you do this asana under the guidance of a certified Yoga instructor, especially if you are a beginner.