Full Boat Pose
Paripurna Navasana
About This Pose
Full Boat Pose (Paripurna Navasana) represents the complete expression of this powerful core posture. With legs fully extended and arms parallel to the ground, the body forms a perfect V-shape balanced on the sitting bones. This pose demonstrates mastery of core strength, hip flexor engagement, and balance—serving as a benchmark pose in yoga practice.
Step-by-Step Instructions
- 1
Sit with knees bent, feet flat on the floor
- 2
Hold behind your thighs and lean back, lifting the chest
- 3
Raise your feet until shins are parallel to the floor
- 4
Release the hands and extend arms forward, parallel to the ground
- 5
Straighten your legs to form a V-shape with your body
- 6
Balance on your sitting bones with core fully engaged
- 7
Hold for 5-10 breaths, maintaining form throughout
Alignment Cues
- Keep the spine long—avoid rounding the lower back
- Lift through the sternum
- Engage inner thighs and point or flex feet
- Gaze at your toes or slightly upward
Benefits
- Demonstrates integrated core and hip flexor strength
- Builds the foundation for advanced arm balances
- Improves digestion through abdominal massage
- Strengthens the spine and improves posture
- Develops mental focus and determination
Modifications
- Keep knees bent
Variations
- Half boat
Cautions & Contraindications
Cautions
- Avoid tension in neck
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
