Paripurna Navasana — or Boat Pose — is an Easy Core Building Yoga Pose that builds strength and encourages balance. Give it a try!
Benefits of Boat Pose
- Can help strengthen the abdomen and back
- Helps relieve bloating and gas
- Increases balance and focus
Steps to try this easy core building yoga pose
- First, start by sitting on the ground with your knees bent and your feet on the floor.
- Second, place your hands under your knees.
- Third, as you lift your feet up to knee height, roll back onto your sit bones and find your balance.
- Next, release your hands and straighten your arms so they are parallel with your legs.
- To deepen this pose, straighten your legs
- Work up to holding this pose for 5 inhales and exhales
- Finally, to come out of the pose, inhale deeply, and then as you exhale, lower your feet to the ground
- Draw a little comfort into your body by wrapping your arms around your knees. Take a deep breath in as you straighten your spine, and then as you exhale, lower your forehead to your knees.
- Lastly, when you feel ready, lift your head from your knees
Possible variations of this core building yoga pose
- Repeat the sequence 3-4 times to increase your core strength. Be aware, it may cause a fire in the belly, which can increase your energy!
- To deepen this pose, while balanced on your sit bones, draw your feet together and loop your index fingers around your big toes.
- As you engage the core, extend your legs as straight as you can while holding onto your toes
- Hold the pose for 5 inhales and exhales, or work up to it
- If you’re feeling comfortable while balanced with both legs extended, widen your feet with arms and legs parallel
- To come out of the pose, inhale deeply, and then as you exhale, lower your feet until they meet once again
- Release the pose
Suggestions if you find this core building yoga pose challenging
- Engage your core. Pull your stomach in and up as you bend your knees and extend your legs
- Instead of making your arms parallel, keep your hands behind your knees
- Find a spot in the distance directly in front of you and focus on it. As you lock your gaze on that spot, it’ll be easier to maintain your balance
- Work with props. To help build up strength, you can place a yoga block between your thighs to engage the thigh muscles
Yoga posts are informational. If you have any medical concerns, talk with your doctor before practicing yoga.
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Rose Margaret Deniz is an artist, writer, and yoga instructor @roselayoga. The farm-girl turned expat has been gluten-free for over 12 years, and can be found in her kitchen whipping up seasonal meals for her bilingual family, growing herbs in her garden, painting and writing in her studio, and practicing yoga.