Boat Pose or Paripurna Navasana
The Yoga pose called Boat Pose or otherwise known as paripurna navasana is practised to strengthen core muscles, such as the abdominal muscles.
Boat Pose is a good start for beginners. It is recommended to repeat the pose about 5 times. Take a deep breath and focus on your muscles.
Nauka = Boat Asana = Posture
How to Perform the Full Boat Pose
- Sit straight on the ground with your legs in front of you. You can use a yoga matt to support your tail bone.
- Take a deep breath whilst bending your knees. Bring your feet flat on the ground.
- Put your hands straight beside your thighs with the fingers pointing to your toes.
- Exhale and slowly bend backwards. Your hips will lift your legs. Your knees stay bend, whilst you raise them up with the back movement of your body.
- Draw your shoulder plates together and open your chest.
- Start to straighten your legs, whilst resting in the position wit the rest of the body.
- Your tights should be in an angle about 45 degrees from the floor.
- Move your arms alongside your legs. The palm of your hands should face the ground.
- Hold the position about 10 to 15 seconds.
- Release the pose by first dropping your legs and then moving back into your sitting position.
Benefits of Boat Pose
- stimulates your kidneys, intestines, thyroid and prostate glands
- strengthens core muscles
- strengthens abdominal muscles and back muscles
- strengthens hip and spine
- stimulates digestion
- improves balances and body coordination
- tones leg and arm muscles
- Relieve stress
- Stimulates digestion
Caution – Do not practice Boat Pose with ..
- Heart problems
- Spinal disorders
- Low blood pressure
- Lower back problems
- Headache or Migraines
Yoga Poses for Kidney Health