BOAT POSE
Sanskrit Name: Paripurna Navasana
Pronunciation: par-ee-POOR-nah nah-VAHS-anna
paripurna = full, entire, complete
nava = boat
Good for: Core strength and stability
Directions
- Begin this pose by sitting on your mat with legs extended straight in front of you. Sit up tall with a straight torso and straight arms by your sides.
- While being conscious not to round your back, begin to lean your upper body backward. Bend your knees and raise your legs off the floor. Your thighs and your torso should both be at approximately a 45 degree angle with the floor.
- Raise your arms out in front of you toward your knees or calves. Be sure to keep your shoulders down and your shoulder blades pulling in toward your spine. Modifications for arm placement include keeping your hands on the floor, or reaching the arms straight out but holding onto the back of the thighs.
- If you are a beginner, maintain the position of your legs (try to keep your shins parallel to the floor). If you are more advanced in your practice, straighten your knees, keeping your legs at a 45 degree angle with the floor.
- To start, try holding this pose for 15 seconds, working your way up to a full minute as you get stronger.
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