Boat Pose - Paripurna Navasana

Paripurna Navasana (Boat Pose)

(par-ee-POOR-nah nah-VAHS-anna) 
paripurna = full, entire, complete 
nava = boat

This yoga pose exercises the body's core, creating balance and control of the. As an intense yoga position, always remember that yoga is a mind-body practice. The mind controls the body's actions and reactions. An abdominal and deep toner of the hip flexor, this yoga pose improves core balance using the sitting bones and tailbone.



The benefits of yoga are as much about the mind, as they are the body. Yoga Therapy is the practice of yoga for health benefits. Such benefits include:


Proper Digestion and Elimination

Hip Flexors
Thyroid Glands


Yoga is a practice for health. However, our bodies suffer daily mental and physical stresses. Yoga Pranayama, or Yoga Breathing is part of a yoga class for health. Your yoga practice of Boat Pose should be modified if you suffer from any of the following:

  • Asthma
  • Diarrhea
  • Headache
  • Heart Problems
  • Insomnia
  • Low blood pressure
  • Menstruation
  • Neck Injury, consult your Physician
  • Pregnancy

Performing the Asana

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet. Lift your chest to elongate your spine and press your weight into your hands. Your weight will balance on your sitting bonoes.

Exhale, bend your knees and lift your feet off the floor, angling your thighs 45-50 degrees off of the floor. Lengthen your tailbone into the floor and pull your navel in slightly. If you are feeling strong, slowly straighten your knees, raising your toes above eye-level.

Reach your fingertips toward your ankles, feet parallel to each other and the floor. Press your shoulderblades inwards and downwards to your spine while reaching through the fingers. You may also hold onto your thighs above the knee for support.

While the lower belly should be activated, it must remain relaxed. Keep the bellybutton moving inwards.. Breathe gently and completely. Elongate your neck by tilting your chin slightly towards your chest.

Remain in this pose for several breathe. Sit upright with an inhalation.

Anatomical Focus

  • Core
  • Hip Flexors
  • Rectus Abdominus

Modify Your Practice

You may use a strap around the soles of your feet with your knees bent, gripping it firmly in your hands. With and inhalation, lift through the chest and mid-back, and as you then exhale, lift and straighten your legs. Press the balls of the feet firmly against the strap.


In Half Boat, your knees will remain parallel to the mat, bent at 90 degrees.

Complimentary Yoga Poses

* Adho Mukha Svanasana - Downwards Facing Dog
* Uttanasana - Standing Forward Bend

Tips for Beginners

You may practice while sitting on the edge of a chair. Holding onto the seat, keep your chest lifted, and pull your hips and buttocks directly upwards from the seat. This will build abdominal strength and core balance.

Deepen the Pose

To perform Extended Boat, keep your fingertips reaching forward towards the toes, with an exhalation, lower the legs slightly. As this happens,round your spine towards the mat and your weigth will rest on the upper his with your back off of the mat.

Partner Practice

By your partner touching their hands gently on both your upper chest and the point below and between your shoulderblades, you will consciously lift and extend through your spine and center while taking a stabilizing breath.