The Full Boat(Paripurna Navasana)

This posture resembles a boat viewed from a side, hence the name.

The Boat is a challenging posture that can be quite stressful and difficult to accomplish. Because of that it can restrict the breathing or develop a habit of holding the breath. Learning to breathe deeply and fully in this posture will revitalize the body (by bringing in more oxygen per breath) and help to eliminate toxins and waste products from the body.

In the Boat posture it is important to balance the weight on the pelvic bowl. If you have limited hip flexibility because of the tight hamstrings, keeping the back straight will be a real challenge.

Beginners: Do the Boat posture with the back rounded as it is safer and it does not require as much hip flexibility as the Boat with back straight.

The Boat posture strengthens the abdomen, hip flexors, and the spine and is often presented as an abdominal strengthener. But more importantly this posture strengthens the deep hip flexors that attach the inner thigh bones to the front of the spine.

This posture stimulates the kidneys, thyroid gland, intestines, and improves digestion. It is good stresses relieve exercise.

The Boat posture has many benefits; however, there are some health conditions where this posture should not be practiced.

Three important reasons (out of many) not to do Boat:

1) During pregnancy avoid this posture as it compresses the abdomen.

2) If you are suffering from headaches do not attempt this posture.

3) If you have upset stomach or diarrhea do not practice this posture because of the compression of the abdomen.

Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you. The reader of this article should exercise all precautions before deciding to attempt this posture and the responsibility lies solely with the reader and not with the site or the writer.

Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.