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| Paripurna Navasana / Boat
Pose |
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Overview
Although done on the floor, this is actually a challenging balancing pose
(the balance is on your buttocks). The complete posture both looks like a
boat, and since you are balancing like a boat balances in the water.
Preparation and Pose Tips
First, sit on the floor with knees bent, feet comfortably on the floor.
Start with your hands behind your hips with fingers facing forward.
Slightly lean back lifting your hands and legs off the ground. You can
place your hands behind your knees, holding lightly to find that point of
balance on your sacrum. At this point your chin is about at knee level,
your back is straight and your legs point straight out with feet slightly
tilted up. Now tighten the belly and lengthen the crown of head, dropping
your shoulder blades down the back. If this is comfortable, extend your
legs out reaching through the heels, keeping your back straight. Lift the
chest and extend your arms.
Benefits
You quickly recognize that “Boat Pose” works your abdomen muscles. It also
tones your large and small intestines and your lower back muscles as well
as your hip flexors which attach your inner thigh bones to the spine. Like
all balance poses you gain a sense of full body balance.
Advanced or Partner
There are a couple of variations you can move into. One is grab your big
toes with your thumb and first finger of each hand and gently move your
legs apart as they move upward. A second option is Ardha Navasana where
your V shape becomes wider and both your upper body and legs move closer
to the ground. From full Boat, clasp your hands behind your head. As you
exhale you can lower your legs but keep them off the ground. Stretch your
elbows out towards the side, then bring the tips of your big toes up (or
down) so they line up with your eyes.
Chakra
This pose works your second charka.
Precautions
Don’t hold your breath and if you find that the pose causes you to strain
then try it for a shorter period of time.
Timing
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.
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