Paripurna Navasana (Full Boat Pose)

Paripurna Navasana

In Sanskrit, “paripurna” means entire, complete, and “nava” means a boat. Full Boat Pose is used extensive in many yoga schools. Despite the seeming simplicity, this asana has a very multipurpose influence on the body.

Paripurna Navasana (Full Boat Pose) benefits

• strengthening of the abdominal, lower back and legs muscles
• development of the lumbar spine
• the blood circulation improvement in the abdominal and toning the internal organs
• the thyroid glands activation
• development of the sense of balance and equilibrium
• the stimulation of the kidneys
• the riddance of bloating and flatulence
• the reduction of body fat in the abdominal

The Paripurna navasana performance

There are quite a lot of different modifications of the Full boat pose. Only a few of them will be shown in this article.

• Sit down, pull your feet to yourself and get the stable fixation of your sitbones on the rug.

paripurna navasana

• Having your bent legs risen above the rug, stretch your arms in front of you parallel to the floor and with your palms facing to each other.

Paripurna Navasana Full Boat Pose

• Push the lower back forward and straighten your back as possible.

• Try to straighten out your legs so that the heels will be approximately at the eye level. The neck and the head should be on one line with the spine, the rib cage is slightly “opened”.

Paripurna Navasana (Full Boat Pose) variations

There are variants of Paripurna navasana with the toes strained over,

Paripurna Navasana

as well as with the toes drawn from.

Full Boat Pose

Fix the final position for the required amount of breaths and try to pull the spine up from the base to the top.

If it’s still hard to keep the full boat pose, you may do it easier:

• bending your knees

Paripurna Navasana Full Boat Pose

• or holding your legs with arms

Paripurna Navasana

Paripurna Navasana

However, in all these modifications you have to keep your back straightened.

There are also other performances of the Paripurna Navasana (Full Boat Pose):

• with making the wrist lock behind the nape;

Paripurna Navasana

• with the body turning to the sides;

Paripurna Navasana Full Boat Pose

Full Boat Pose

• with arms stretched up.

Paripurna Navasana

Most often, the Paripurna Navasana (Full Boat Pose) is smoothly flows into Ardha navasana (Half Boat Pose).


Performance of Paripurnanavasana is contraindicated in:

• pregnancy
• menstruation
• appendicitis
• diarrhea
• acute intestinal diseases
• postoperative
• acute pain in the lower back
• hiatal hernia
• inguinal hernia
• spinal hernias
• diaphragmatic hernia
• arterial hypertension (high blood pressure (HBP)

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