Seated Boat Pose


Paripurna Navasana

In Sanskrit, “paripurna” means full or complete, “nava” means boat and “asana” means yoga pose.


How to: Seated Boat Pose

Begin Dandasana, or the Staff Pose. Provide strength to your arms by pressing your palms on the ground beside your buttocks with your fingers pointed towards your feet. Raise your sternum slightly and bend your slightly arch backwards without curving the back. You should be now sitting on the tripod formed by your two sitting bones and the tailbone.

While exhaling, raise your feet from the ground. Make sure that your thighs are now at an angle of around 45 to 50 degrees to the horizontal ground below. Increase the length of your tailbone downwards and bring your pubis closer to your navel. Your toes tips should be slightly above your eye level.

Now reach out with your arms on the sides so until they are parallel to the ground. Your shoulder blades should be spread evenly across your back as you extend your arms through your fingers.

Your lower belly should be flat and firm. Drop your chin a little so that your occiput is gently stretched away from your neck’s back.

Remain in this position from 10 to 20 seconds. You can work your way up to 60 seconds gradually. Come out of the pose by releasing your legs while exhaling and returning to the initial sitting position.


Benefits of Seated Boat Pose

The Seated Boat Pose has the following numerous benefits to offer when done on a regular basis:

  • Provides strength to the hip flexors, abdomen and spine.
  • Stimulates the functioning of various organs like the kidneys, prostate glands, thyroid and intestines.
  • Soothes the mind by relieving from stress, tension and anxiety.
  • Improves the overall digestion process.

For newcomers to yoga, Paripoorna Navasana is a beneficial yoga pose that provides strength to many body parts like the abdomen, hip flexors and spine. If you find the pose difficult to perform alone, you can get help of a yoga partner. Your yoga partner can help you in raising your sternum by supporting gently from your back. This will help you in lifting your torso to the required height. You may also balance your feet against a wall for support.

For advanced students or yogis, this Seated Boat Pose is quite beneficial in improving the functioning of the thyroid gland as well as organs situated in the abdominal region. If you want to master the pose, always remember that your lower front belly should never be too hard and your back should never form a curve.

Avoid this pose or consult your yoga teacher in case you suffer from the following:

  • Asthma
  • Menstruation
  • Pregnancy
  • Heart problems

Balance like a boat as you sit in the Seated Boat Pose.