How to Perform Paripurna Navasana | What are Its Benefits

Paripurna in Sanskrit means ‘full’ and Nava means ‘boat’ i.e. the full name of the asana in English titles as “Full Boat Pose”. The asana when performed calms the mind, improves body posture and align the emotions. The pose improves strength and balances our lives just as a boat moves through a rough sea.

The paripurna asana involves the full stretch of arms and legs and the body to be in a V position. The asana is also referred as Naukasana. Before you start practicing Paripurna asana make sure that you have your meal 4-5 hours before so that food gets digested.

How to Perform Paripurna Asana (Full Boat Pose)

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To begin with the pose, sit on the floor with legs extended in front of you. Next, place your hands on the surface just behind your hips. Now pull your body by lifting your sternum. The main objective of the pose is to straighten the back and not rounded.

Lean back and lift your heels in a way that they are at 45 degrees to the floor, keep the tips of your toes a little above the line of your eyes. Initially, you can bend your knees while raising your legs, but try to keep them straight if possible.

Now, extend and stretch your arms along with legs with palms facing down. When you do this, your arms should be parallel to the floor. If you find this difficult, keep your hands behind the hips as a support.
Breathe steadily and be in the position for 5-6 breaths. Exhale and come back in the position.

Benefits of Doing Paripurna Asana

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• Paripurna Asana helps in making the abdomen, hip flexors and spine stronger.
• The asana, when practiced regularly, stimulates the prostate glands, thyroid, and intestines.
• It helps in relieving stress.
• The asana improves confidence and helps you in focusing better.

Precautions to be Taken when Performing Paripurna Navasana

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People who are suffering from insomnia, headache, neck injury, asthma, low blood pressure or diarrhea are advised not to perform this pose. Also, women who are pregnant or have menstruation are not recommended to start with the pose.