Boat Pose -Paripurna Navasana
Par-ee-POOR-nah nah-VAHS-anna

Paripurna = Full, entire, complete
Nava = Boat
Asana = Posture

How to do

– Sit on the floor with your knees bent, feet flat on floor
– Place your hands behind you and lean back onto sitz bones and tail bone
– Make sure your back is straight as you draw your shoulder blades together to lift and open your chest
– Lift your feet off the floor, knees in toward chest and straighten out your legs


– Strengthens and stretches core muscles (abdominals, hip flexors and lower back)
– Improves balance
– Stretches hamstring muscles of the legs
– Aligns and stretches spine


– Recent or chronic injury to back or neck

Legs up the Wall Pose - Viparita Karanasana
Boat Pose in Chair- Paripurna Navasana