Boat Pose (Navasana or Paripurna Navasana)

Boat pose is also called Full Boat Pose, Navasana, and Paripurna Navasana. An exercise in modern yoga is a seated pose. Do not do this pose if you are experiencing headaches, low blood pressure, or diarrhea. Those who have heart problems, asthma, menstruating or pregnant women should not attempt Boat Pose.

Boat Pose

NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Sit on your yoga mat with your legs stretched in front of you and place your hands on your mat, behind your hips.
2 - Lift your legs off the floor and lean your back slightly, but don't round your back. Keep your weight on the tripod of your tailbone and buttocks.
3 - Bend your knees, lift your thighs, and form a 45-degree angle while keeping your knees bent.
4 - Slowly straighten your knees as much as you can, raising the tips of your toes slightly above the level of your eyes.
5 - Maintain an open heart and a long spine by drawing your shoulders back and placing your hands on the outside of your knees, palms facing in. Try to keep your lower belly flat and firm, but be hard on yourself.
6 - Keep looking at your toes, and exhale. Hold this posture for ten to twenty breaths.


The Advantages of the Boat Pose

1 - It relieves stress and mild depression.
2 - Improves your body posture, balance, and digestion.
3 - Stimulates your kidneys, intestines, thyroid and prostate glands.
4 - Improves hip flexor and spine strength.
5 - Helps to alleviate tightness in your hamstrings.

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