Paripurna Navasana – Full Boat Pose

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Paripurna means “complete” and nava , “boat.” Paripurna Navasana is  reminiscent of a rowing boat. The muscles of the back and stomach are activated to maintain this posture. Strengthening these muscles is especially beneficial in preventing lower back problems.

Technique

  1. Sitting position in Dandasana
  2. Exhale and lean back slowly, back straight. Use your hands to keep your balance.
  3. Slowly lift your legs off the floor and gently stretch your arms, straight with your palms facing each other.
  4. The back and legs are bent at the same angle and straight. Breathe evenly.
  5. Hold the pose for 20-30 seconds and sit back in  Dandasana

Benefits

  • Strengthens abdomen and back.
  • Helps to release stress
  • Improves digestion
  • Revitalizes the spine

Contraindications

Do not perform this asana if you have the following injuries or ailments:

  • Asthma
  • Diarrhea
  • Headache
  • Heart trouble
  • Insomnia
  • Low blood pressure
  • Menstruation
  • Pregnancy
  • Back injuries

Warning

Avoid this pose if you tend to suffer from back pain.

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