Boat Pose | Paripurna Navasana

Boat Pose Instructions

1. Sit on the mat with your legs fully extended and lean your torso back.
2. Raise both legs to a 45-degree angle and reach your arms to the front, keeping them parallel to the floor.
3. Stay in boat pose for 30 seconds to 1 minute.

Mindfulness Practice

Maintain your back flat, look ahead and actively reach your arms to the front. Keep your knees straight and breathe out as you release the pose.

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Paripurna Navasana Benefits

The boat pose strengthens your abs, back and thighs, improves digestion and invigorates the whole body. This pose also helps to improve your balance and posture and boosts your focus and concentration.

Contraindications

Back or neck injury and low blood pressure.

Preparatory, Complementary and Follow-Up Poses

Start in standing forward bend or downward facing dog and then progress to boat pose. Follow-up with chair pose, bound angle pose or downward facing dog.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Chair pose
Shoulderstand pose
Tree pose
Warrior III pose