Asana Of The Month: Boat

Boat Pose, also known as Full Boat Pose, is a continuation of Half Boat Pose. Boat Pose is a challenging balancing pose. Like other yoga balance poses, it is not uncommon to be able to do the Boat Pose one day and not the next. Like all yoga poses, being able to do a pose depends on the state of your mind and body. Fatigue and distractions can prevent you from doing a pose or poses you have done many times before. This is normal. Listen to your body.

English Name: Boat Pose

Sanskrit Name: Paripurna Navasana

Start Position: Half Boat Pose

Instructions:

Step 1.

Starting in half boat pose, extend your legs while maintaining expended spine and balance.

Step 2.

Lengthen fingers beyond knees.

Step 3.

Hold for a few breaths and return to staff pose.

Physical Benefits:

• Builds core strength
• Strengthens legs, hips, groin, abdomen, and arms
• Improves balance and digestion
• Improves circulation
• Lengthens the spine
• Opens the chest and shoulders
• Improves posture

Mental Benefits

• Improves concentration
• Develops focus

Contraindications

•  Neck or low back pain
• Neck or low back injury
• Low blood pressure
• Sore coccyx (tailbone)