Paripurna Navasana or Full Boat Pose is a yoga to strengthen the core, abdominal muscle and to improve digestion. It's a variation of Naukasana (Boat Pose) other variations being Ardha Navasana (Half Boat Pose) and Ekapadanavasana (one leg boat pose). The name comes from the Sanskrit word ‘Paripurna’ meaning Full, ‘Nava’ meaning Boat and ‘Asana’ meaning Posture.
Step 1
Sit on the floor and rest your hand on the floor with both feet and fingers of your hand facing same direction and strengthen the arms.
Step 2
Now slowly lift your legs and lean back slightly and sit on the hips at an angle of about 45 degree between legs and the floor.
Step 3
Lift your hands of the floor and stretch it along side your legs parallel to the floor. Stretch your shoulder blades as wide as possible across your back.
Step 4
Keep your belly flat and hard. Press your chin to the chest and breath easily.
Step 5
Try to stay in the position for atleat 1 minute. You can start with 10, 20, 30 sec and gradually increase the duration. Longer you do the better it is for your core.
Benefits:
- Burns stomach fat
- Digestion will be improved
- Improves the function of intestines, prostate glands, thyroid and the kidneys
- Increases core strength
- strengthens abdominal muscles and spine
People with following symptoms shouldn’t do this
- Pregnancy and Menstruation
- Low blood pressure and Heart problems
- people with neck injury and headache
video copyright @Ekhart Yoga
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