Boat Pose or Paripurna Navasana is helpful in balancing on the trivet of the sitting bones and tailbone.
Steps to Practice Boat Pose
Sit on your Yoga met. Keep your legs straight in front of you. Press hands on floor little behind your hips, fingers towards feet. Lift yourself over top of sternum and lean back slightly. Make sure your back doesn’t round. Lengthen front of your torso. Sit on tripod of your hips and tailbone.
Exhale your breath and bend knees. Lift feet off the floor to make an angle of 45 degree from the floor. Then, lengthen tailbone into floor and lift pubis near tummy button. Slowly straighten your knees, raise toes slightly.
Next, stretch arms towards legs and parallel to floor. Spread shoulder towards your back.
Keep lower belly flat. Press heads of thigh bones towards floor, lift top sternum and breathe easily. Tip chin towards sternum.
Initially, try to hold it for 10-20 seconds. Gradually improve time and at most do it for 1 or 2 minutes. While leaving the pose, release legs when exhale and sit upright when inhale.
Do not perform this asana if you have any of the following issues –
- Headache (Also read: headache reasons, types and home remedies)
- Low blood pressure
- Neck injury
- Heart Problems (Also read: all about heart diseases)
- Strengthens stomach, hip flexors, and spine
- Improves kidneys, thyroid and prostate glands, and guts
- Stress Control
- Improves digestion and weight loss.
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