How To: Full Boat Pose (Paripurna Navasana)

Sanskrit Name: Paripurna Navasana
English Name: Full Boat Pose


Sit on the floor with legs straight in front of you, elongating the back  keeping it straight and tall.

Bending your knees, pull in your legs, still keeping the back straight.


Lean back slightly. Raise your feet a couple of inches of the floor, with feet joined together or slightly apart. Your balance should remain on the tailbone and hips. Inhale and straighten your legs slowly till the tips of the toes are slightly above your eye level. Now extend both arms alongside the legs,  at shoulder height, parallel to the floor with palms facing inward. Spread shoulder blades across the back and reach strongly through the fingers. Keep the chest lifted and back, straight.


Slowly straighten your knees and extend both legs upwards, leaning back slightly if necessary without rounding the back. Lift your sternum and keep lengthening your spine with each inhale. Engage your thighs and abdomen, pulling your chest and thighs closer together while lengthening upwards, still keeping your back straight and strong. Focus on one spot for balance, keeping your breath slow and consistent. Keep your shoulders relaxed, down and away from your ears. If you lose your balance, keep your hands on the floor behind the hips.

Muscles activated:

Abdominal muscles, lumbar spine and hips are strengthened while the chest is stretched.

  • Quadriceps
  • Abdominal Muscles
  • Hip Flexors
  • Back Muscles


  • Strengthens the abdomen, hip flexors, and spine
  • Stimulates the kidneys, thyroid and prostate glands, and intestines
  • Helps relieve stress
  • Improves digestion

Precautions & Contraindications:

  • Asthma
  • Diarrhea
  • Headache
  • Heart Problems
  • Insomnia
  • Low blood pressure
  • Menstruation
  • Pregnancy
  • 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.

Seated Forward Bend
Corpse Pose

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