Love Boat Pose

Full Boat Pose
Paripurna Navasana
(par-ee-POOR-nah nah-VAHS-anna)
paripurna = full, entire, complete
nava = boat

Those of you who attend my classes know I love Boat Pose. Why? This is one of the best poses for strengthen the core. Now, who needs a strong core? Everyone. Core strength is at the center of every exercise, yoga pose & movement we do in everyday life. Cores strength simply is the foundation for building upper & lower body strength. Your back, hips, pelvis and abdominal muscles are your core muscle groups. They provide proper balance, posture and keep you strong and free of injury.

Benefits
The fabulous boat pose is so beneficial because it strengthens the abdomen, hip flexors and the spine while stimulating the kidneys, thyroid, prostate gland and intestines. Boat relieves stress & improves your digestion.

How to get in and out of boat pose

1. Sit on the floor with the legs extended and back straight in Dandasana (Staff Pose). Relax your shoulders lift your chest and bring your arms up at shoulder height.

2. Recline and lift your legs squeezing your thighs and knees together. The goal is to lift the legs straight out and to keep your back straight and your chest lifted. If you can not straighten the legs then bend them. You are balancing on your sitting bones.

3. Hold for 30seconds to 1minute. Make sure you maintain a steady flow of breath. If you need support sit near a wall putting the back of your head on the wall.

4. Exhale and lower your legs and then your arms. You can rest by sitting with the back straight & the legs extended Staff Pose (Dandasana) or lie down on your back with the legs extended Corpse Pose (Savasana).

Set sail towards a stronger core and allow boat pose to navigate the way! Namaste.


Photo taken @ Sweet Water Wellness Center by Tiffany Brown.