11 Benefits Of Paripurna Navasana (Boat Pose)

11 Benefits Of Paripurna Navasana (Boat Pose)


The Paripurna navasana falls under category two of Pawanmuktasana, which helps in strengthening the digestive system. Asanas under this category are helpful for people having issues of indigestion, gas, constipation and acidity. These asanas also remove blockages from the abdominal area. The Pawanmuktasana help in understanding the true meaning of asanas and make them aware of the movements of the body. Under this category of Pawanmuktasana, an individual becomes aware of their movement, intraabdominal pressure, breathing and stretching of the muscles. Paripurna navasana is one of the asanas under this category.

Paripurna in Sanskrit means complete or full, and Nava means boat and asanas means pose which gives it the name of full boat pose. While practising the asanas, the body takes the form of a boat and thus is known as boat pose. This is one of the most basic poses, and other navasana variations can be formed keeping this as the base. This helps provide energy to the body. The Paripurna navasana creates a V shape like a boat and uses both the arms and legs with both limbs of V joined at your butt and resting on the ground while limbs extend high up in the air.

How to do Paripurna Navasana?

The Paripurna navasana includes a series of steps so that one can practice in the right direction.

  1. Before starting the asana, it is advisable to do Surya Namaskar as it helps in blood circulation.
  2. To start with, sit in a straight position on your yoga mat and stretch your legs in front of you.
  3. Now keep your hands on the floor behind your hips and pull your body up, ensuring the sternum is lifted. Then lean back and straighten your back.
  4. Now breathe out and make an angle of 45 degrees by lifting your legs in that direction.
  5. Extend your tailbone and move hips close to the navel.
  6. Straighten your knees now and lift your toes to the level of your eye while you are sitting on your butts and tailbone.
  7. Bring your arms forward and stretch them and ensure that they are parallel to each other and the floor.
  8. Keep in mind to keep your lower abdomen relaxed and firm but not very hard.
  9. Breathe normally and hold the posture for 10 to 20 seconds initially and gradually increase the time. Relax and come back to the normal position.
  10. Modifications of the asana- to make it easier and engaging for the beginners, some alternatives can be considered. Few of them are- 1. Balancing the body at first might be a little difficult, so placing the hands on the floor or placing the tips of the fingers on the floor will help. 2. Using yoga straps around the feet helps to pull the torso and keep it straight. 3. Putting a blanket or towel below your hips will help support the sit bones which will help in becoming a pro at the actual pose. 

Benefits of Paripurna Navasana

This asana has immense benefits and therefore, should be a part of your daily yoga routine.

  1. It acts as a stress buster and relieves stress.
  2. Improves your concentration power and promotes stability.
  3. It improves the digestive system as the abdominal muscles are being massaged in practice.
  4. It stimulates the kidneys, liver, prostate glands and intestine.
  5. It provides strength to the reproductive system also. 
  6. It makes your spine stronger and builds your torso and limbs.
  7. It makes you healthy mentally and physically.
  8. It also improves the breathing pattern. 
  9. It improves the alignment of the whole body. With the torso and the Lower body completely stretched it brings the body into perfect alignment and forms a V shape which helps in aligning the neck and the shoulders. 
  10. The asanas also help in balancing the body and promote confidence among the individuals. 
  11. The asana helps in strengthening the hamstring muscles.


Before doing the Paripurna navasana, certain precautions should be taken-

  1. If faced with any neck injury, take the support of the wall to do the asana. Try to avoid doing the asana under such situation.
  2. It is advisable to do the asana under the guidance of a trained yoga practitioner especially if you are a beginner.

See Also: COVID-19 Prevention: Yoga Poses For Better Immunity

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