Basic SittingBeginner
Full Boat Pose
Paripurna Navasana
Full Boat Pose (Paripurna Navasana) balances on the sitting bones with legs lifted, forging powerful core integration and buoyant focus.
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How to Perform
- 1
From Dandasana, lean torso slightly back while keeping spine long and chest open.
- 2
Lift shins parallel to floor, then straighten knees to form a V-shape as you balance on sit bones.
- 3
Reach arms forward alongside legs, palms facing in, shoulders soft away from ears.
- 4
Draw lower belly toward spine, lengthening through crown and keeping back broad.
- 5
Hold for 3–5 steady breaths, gaze toward toes, then exhale to lower with control.
Benefits
- Strengthens hip flexors, abdominals, and spinal stabilizers.
- Improves balance, concentration, and breath control in dynamic shapes.
- Stimulates digestive organs and builds stamina for vinyasa transitions.
Alignment Cues
- Weight balances evenly on sit bones without collapsing tailbone.
- Legs extend from hip creases with toes pointed or flexed evenly.
- Arms stay parallel to floor with palms facing each other.
- Neck stays neutral with gaze toward toes.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Serious low back or sacroiliac injury
- • Hip flexor strain
Recommended Props
Strap around feetBlock between thighsBlanket under sit bones
Tags
Basic SittingBeginnerCoreLegsSpineStaff and Boatasana