How to Do the Full Boat Pose in Yoga

The Full Boat Pose, or Paripurna Navasana, is one of the postures in yoga that focuses a great deal of attention on your core strength. While there’s plenty of concentration placed in the abdominal area of your body, the Full Boat Pose also strengthens your hip flexors and spine—two very important areas in the practice of yoga—while relieving stress and improving digestion. It is said that Paripurna Navasana stimulates the intestines as well as the kidneys. People with poor core strength may have some problems fully realizing the pose, but it can be slightly modified by keeping the knees bent until their strength has improved.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

Boat Pose

1. Take a seat on the mat with your legs extended out in front of you and your hands at the back of you just behind your hips. Your fingers should be pointing forward, and your arms should be straight.

2. Exhale and press your palms firmly into the earth, making sure to keep your spine long and straight, as you bend your knees and lift your feet off the floor.

3. Extend your legs forward and up, slowly straighten your knees and point the toes until they are about level with your eyes. As you raise and straighten your legs, lengthen your spine.

4. Bring your arms out from behind your back and slowly extend them out in front of you. The final position should be parallel with the floor.

5. Roll back your shoulder slightly, opening your chest, and continue to extend your arms, feeling the stretch to the tips of your fingers.

6. Engage your abdominals as you find the balance in the pose, keeping them flat and tight.

7. Let your head find its natural position in the form, allowing your chin to tilt somewhat toward the chest.

8. Breathe and hold the pose for 30 to 60 seconds.

Tips & Warnings

• If you’re unable to extend your legs fully straight, it’s completely acceptable to keep your knees slightly bent.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!