Full Boat Pose

Full Boat Pose is a continuation of Half Boat Pose. Some people find that can do Half Boat but not Full Boat. The secret is staying focused on the pose after finding your center of balance.  Both Boat Poses are seated  balance poses. And maintaining your balance throughout life can prevent falls and serious injury. Boat Pose also builds core, arm, and leg strength.

English Name: Full Boat Pose

Sanskrit Name: Paripurna Navasana

Difficulty Level: 5

Start Position: Half Boat

Instructions:

Step 1.

From half boat pose, straighten your legs while maintaining a straight, extended spine.

Step 2.

Lengthen and energize your fingers beyond your knees.

Step 3.

Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.

Step 4.

Slowly lower your legs to the floor coming into staff pose. Repeat if desired.

Physical Benefits:

• Lengthens neck, spine, arms and legs
• Strengthens core muscles
• Opens up the chest, shoulders, and throat
• Improves balance
• Improves digestion and circulation
• Improves posture
• Strengthens legs, hips, groin, arms and abdomen

Mental Benefits

• Improves focus
• Calms the mind
• Improves concentration

Contraindications:

• Pregnancy
• Low blood pressure
• Neck, low back, shoulder and hip pain
• Leg and ankle pain or injury