Yoga - Paripurna Navasana

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Paripurna Navasana

What is Paripurna Navasana or the Boat pose?

In Sanskrit language the term paripurna means complete, full, entire and the nava means boat thus the literal meaning of the term is full boat pose. In this posture the body looks like a boat and the entire body is balanced on your buttocks. You need to balance your body a boat balances in the water.


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What is the technique to practice the Paripurna Navasana?

For this pose first sit on the floor in upright position with knees bent and feet flat on the ground. Extend arms parallel to the ground, hands and fingers pointing forward. Lean backward from your hips, keeping your spinal column straight, as you extend upward through the head, keeping head and neck in line with the spine, Raise your lower legs so that they are parallel to the ground with feet and toes pointed. Take care that your weights is evenly balanced over both buttocks. If you are able to maintain the above position for three to six breaths, then extend your legs so that your body forms a V shape. To assist your balance, reach forward with your arms while extending your spine and legs in a diagonal stretch.

Hold this pose for between three and eight breaths with attention on both your spine and legs extending away from each other, using the diagonal.

Hold this pose for between three and eight breaths with attention on both your spine and legs extending away from each other, using the diagonal.


What are the benefits of Paripurna Navasana?

Paripurna Navasana or the boat pose works on the abdomen muscles. It tones large and small intestines and lower back muscles also. It also tones the hip flexors that attach your inner thigh bones to the spine. It provides you a sense of full body balance. It also stimulates the kidneys, thyroid, prostate glands, and intestines. It is helpful in the relieving stress and
improving digestion.

In what conditions Paripurna Navasana is not advisable?

This asana is not advisable if you have Asthma, Diarrhea, Headache, Heart Problems,
Insomnia or Low blood pressure. Women should also avoid this asana during Menstruation and Pregnancy. If you are suffering with neck injury, sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.


Yoga Exercises

Adho Mukha Svanasana II Anulom Viloma II Apanasana II Ardha Matsyendhrasana II Balasana II Bhunjangasana II Bidalasana II Chandrasana II Chaturangasana II Gomukhasana II Halasana II Janu Sirsasana II Jathra Parivartanasan II Konasana II Mandukasana II Matsyasana II Natarajasana II Padmasan II Paripurna Navasana II Parsva Uttanasana II Pascimottanasana II Pranayama II Purvottanasana II Salamba Sirsasana II Sarvangasana II Setu Bandha Sarvangasana II Siddhasana II Simhasana II Sukhasana II Utkatasana II Uttanasana II Utthita II Vajrasana II Virbhadrasana II Vriksasana





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