Boat Pose

Pose Information
Sanskrit Name
Paripurna Navasana
Pose Level
1
Contraindications and Cautions
Asthma Diarrhea Headache Heart Problems Insomnia Low blood pressure Menstruation Pregnancy Neck injury: Rest with your back near a wall surface to perform this pose. As you turn your upper body back relax the back of your head on the wall.
Modifications and Props
Often it’s hard to straighten out the raised legs. Bend your knees and also loop a band around the soles of your feet, gripping it firmly in your hands. Inhale, lean the upper body back, then exhale as well as lift as well as straighten your legs, changing the strap to maintain it tight. Press the feet securely versus the strap.
Deepen the Pose
Full Boat is frequently presented as an abdominal strengthener, which it is to a particular extent. But more importantly this pose strengthens the deep hip flexors that connect the internal thigh bones to the front of the back. Discover how to secure the heads of the thighs bones deep in the pelvis and lift from that anchor via the front spinal column. Remember that the lower front belly ought to never get hard.
Preparatory Poses
Adho Mukha Svanasana Uttanasana
Follow-up Poses
Adho Mukha Svanasana Baddha Konasana Halasana Salamba Sirsasana Utkatasana
Beginner’s Tip
You can exercise a prep work for this pose occasionally throughout your day without also leaving your chair. Rest on the leading edge of a seat with your knees at ideal angles. Get onto the sides of the seat with your hands and lean somewhat onward. Company your arms and raise your buttocks slightly off the seat, then elevate your heels somewhat off the floor (yet not the rounds of your feet). Let the heads of your thigh bones penetrate the pull of gravity as well as press the top of your breast bone onward and also up.
Benefits
Strengthens the abdomen, hip flexors, and also spine Stimulates the kidneys, thyroid as well as prostate glands, and also intestines Helps relieve stress Improves digestion
Partnering
A companion can help you bring the shoulder blades into your back and lift your breast bone by positioning his/her hands carefully on your back and also upper breast to offer you something to raise from.
Variations
Ardha Navasana (ARE-dah; ardha = half) From Full Watercraft Pose, grip your hands on the rear of your head and, with an exhalation, reduced the legs a little. At the very same time rounded your back, to ensure that you are now relaxing on your sacrum (though your reduced back is still off the floor). Stretch your elbows out to the sides as well as bring the tips of your huge toes in line with your eyes.

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