Paripurna Navasana - Full Boat Pose


The Full Boat Pose or Paripurna Navasana may look like a basic pose but the pose is known to be a lot more challenging than it actually seems. The Full Boat Pose requires a great deal of core strength along with a fair amount of flexibility and endurance of the body. During the pose, the deep muscles of the abdomen are toned and tightened and the pose also helps improve your posture and stability.



  1. Begin from a seated position with your legs straight out in front of you. 
  2. Bend your knees so that your feet are flat on the floor. 
  3. Keep your knees and legs together throughout the pose 
  4. Place your hands behind your hips and keep your fingers pointed forward towards your feet.
  5. Now slowly lean back on your hands and lift your legs a few inches off the floor. 
  6. Make sure that your back does not round or bend. 
  7. Maintain the neutrality of your shoulders and draw the shoulder blades back and down to help open up the front of the chest.
  8. Lift your chest and sternum upwards. 
  9. Keep your abdomen muscles tightened and your belly as flat as possible. 
  10. Exhale and straighten out your legs while you raise them off the floor. 
  11. If you cannot straighten your legs completely, you can keep them slightly bent until your core muscles become stronger. 
  12. Remove your hands from the floor and raise them in front of your chest. 
  13. At this point, your palms should be facing down and the arms should be parallel to the floor.
  14. If this is not possible, you can hold on to the backs of your thighs. 
  15. Breathe normally and hold the pose for 30 seconds. 
  16. As you advance in your practice, you should be able to hold the pose for a minute at a time. 
  17. Do not lose the integrity of the pose by either sinking into your chest or lowering your legs. 
  18. Keep your chin parallel to the floor throughout the pose. 
  19. Release the pose by bending your knees and lowering your feet back to the floor.


  1. If this pose is too challenging for you, you can practice by sitting on the edge of a chair with your knees bent at right angles. Hold the sides of the chair with your hands and gently lean your body forward. Straighten out your arms and lift your buttocks off the seat of the chair. Hold this pose and raise your heels off the floor. At this point make sure that only the heels are off the floor and not the balls of your feet. Raise your sternum forwards and upwards and hold the pose for 30 seconds at a time. This will help strengthen your core and leg muscles and get them ready to perform the Full Boat Pose. 
  2. As a beginner, you can also use a strap around the soles of your feet to help straighten your legs and hold the pose for longer. As you move into the pose, push your feet against the strap and keep it taut.


  1. Paripurna Navasana is not advisable if you suffer from – Asthma, Diabetes, Chronic headaches, Heart problems, Insomnia, Low blood pressure, Injury to the abdomen, Knee, hip, shoulder, or arm injury, Women who are menstruating or are pregnant should avoid the pose as well.


Target Muscles

Additional Muscles