Paripurna Navasana, also known as Boat Pose, is a yoga asana that strengthens the abdominal muscles, hip flexors, and spine. Here’s how to do it:
- Sit on the mat with your legs extended in front of you.
- Place your hands on the floor beside your hips.
- Lean back slightly and lift your feet off the floor, balancing on your sitting bones.
- Straighten your legs so that your body forms a V shape, with your toes at eye level.
- Lift your arms parallel to the floor, palms facing each other.
- Keep your chest lifted and your spine straight.
- Hold the pose for 5-10 breaths, then release by lowering your feet to the floor.
As you become more comfortable with the pose, you can try extending your arms forward or reaching for your toes with your hands. Remember to breathe deeply and engage your core muscles to maintain balance and stability in the pose.
Here are some of the benefits of practicing Paripurna Navasana:
- Strengthens the core: Paripurna Navasana is an excellent core-strengthening exercise that works the muscles of the abdomen, back, and hips. Regular practice of this pose can help improve posture, balance, and stability.
- Tones the legs: The posture requires the legs to be lifted off the ground, which helps to tone the thigh muscles, calves, and ankles.
- Stimulates digestion: Paripurna Navasana is believed to stimulate the digestive organs, including the liver, pancreas, and intestines, which can help improve digestion and prevent digestive disorders.
- Boosts metabolism: Regular practice of Paripurna Navasana can help increase metabolic rate, which can aid in weight loss and weight management.
- Improves flexibility: The posture stretches the hamstrings and the lower back, which can help improve overall flexibility and mobility.
- Relieves stress and anxiety: The pose is a calming posture that can help reduce stress and anxiety, promote relaxation, and improve mental clarity.