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Paripurna Navasana - Full Boat Pose


In Sanskrit, “paripurna” means entire, full, or complete, “nava” means boat, and “asana” means pose.
In this pose the body comes into a V-shape, balancing entirely on the buttocks. The Full Boat Pose requires a great deal of core strength along with a fair amount of flexibility and endurance of the body.
Benefits : Strengthens the abdomen, hip flexors, and spine
Stimulates the kidneys, thyroid and prostate glands, and intestines
Helps relieve stress
Improves digestion

Women who are menstruating or are pregnant should avoid this pose.
Note: If you tend to suffer from neck problems or have had a recent neck injury sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.
Avoid doing this asana. Read this section carefully before you do it.
There are a number of precautions that you need to take before you venture into the pose. Paripurna Navasana is not advisable if you suffer from –
Asthma
Diabetes
Chronic headaches
Heart problems
Insomnia
Low blood pressure
Injury to the abdomen
Knee, hip, shoulder, or arm injury

How to do this asana:

From a seated position, bring the legs straight up to a 45 degree angle.The torso will naturally fall back, but do not let the spine collapse. Make a "V" shape with the body.Bring the arms out straight in line with the shoulders and balance on the sit bones.
Step 1: Sit with your knees bent, feet on floor, hands behind you, fingers pointing towards the feet.
Step 2: From the seated position, bring the legs straight up to a 45 degree angle.
Step 3: The torso will naturally fall back, but do not let the spine collapse. Make a "V" shape with the body.
Step 4: Bring the arms out straight in line with the shoulders.and balance on the sit bones.
Step 5: At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.


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