Yoga Pose of the Week: Paripurna Navasana or Boat Pose

Yoga Pose of the Week: Paripurna Navasana or Boat Pose


7 August 2015

  • Sanskrit Name: Paripurna Navasana
  • Paripurna: Full, entire, complete
  • Nava: Boat

How to do:

Navasana looks like a simple pose, but can be quite challenging. It involves a healthy dose of balance and core and legs strength. Putting it all together might take some getting used to, but once you get it, you won’t be able to stop doing it! Be sure to keep your abdomen tucked and back straight. Having your shoulder relaxed and neck loose will also help to avoid tension around that area. Feet should be pointed yet flexed. This is a great way to slowly tone the core and strengthen the deep hip flexors and thighs.

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Start slow

In the beginning it might be a little hard to extend your legs fully. Not to worry, get into the pose but keep your legs bent. You can either clasp your hands around the back of the knee, or have it hover just next to your legs. As you get stronger, you’ll be able to extend your legs fully.


Navasana is a great pose to stimulate the kidney and prostate glands as well as improve digestion. It’s also a good pose for improving balance - not just in the body but also in life. If you’re feeling a little stressed out, just try Navasana for five breaths. Do this three times at least.

Contraindications / Do not Practice

Avoid Navasana if you’re suffering from asthma, low blood pressure, diarrhea, headaches, insomnia, or have heart problems. If you’re pregnant or menstruating, please avoid doing Navasana as well. If you are suffering from neck injuries, then practice this pose carefully, against a wall - as it can put quite a bit of stress on your neck. With your back against the wall, rest your head on the wall as you get into the pose.

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