Alternative Name :- Full Boat Posture, Purna Nauka, Noka, Asan Nav Asana, Boat Pose.

Although this asana is done on the floor, but actually it is a challenging balancing pose (the balance is on your buttocks). The complete posture looks like a boat, and since you are balancing like a boat balances in the water.

How to start Paripurna-Navasana OR How to reach the stretch :-

  • Start from sitting in Dandasana.
  • Take 2-3 deep breaths and start raising legs with knees bend and straight spine.
  • Stretch and extend the arms horizontally.
  • Raise the legs until knees start touching the hands.
  • Stable yourself and straight the legs.
  • Maintain this position till you feel confortable while breathing normally.
  • Stop the practice if you feel abnormal pain in the lower back.

How to end Paripurna-Navasana OR How to release the stretch :-

  • Bend the legs so as to touch the floor with foots.
  • Straight the legs and relax.

How it help or Benfits of Paripurna-Navasana :-         

  • Increases the strength of abdomen, hip muscles & Spine.
  • Benefits for people having diseases related to kidneys, thyroid & intestines.
  • Relieve stress.
  • Increase digestion power.

Precaution of Paripurna-Navasana :-

  • Asthma
  • Diarrhea
  • Headache
  • Heart Problems
  • Insomnia
  • Low blood pressure
  • Menstruation
  • Pregnancy
  • Yoga