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Paripurna Navasana

Navasana, Naukasana, Boat Pose, or Paripurna Navasana (Sanskrit: परिपूर्णनावासन; IAST: paripūrṇanāvāsana "Full Boat Pose") is a seated asana in modern yoga.[1]

Etymology and origins[edit]

The name comes from the Sanskrit words नाव nava meaning "boat" and आसन asana meaning "posture" or "seat".[2][3]

The pose is illustrated in the 19th century Sritattvanidhi under the name Naukāsana, also meaning boat pose.[4]


The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground. In Arda Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground.

To come into the pose, begin seated on the floor. Bend your knees, bringing the soles of the feet to the ground, and bring the palms to the back of the thighs. Begin to lean back as your shift your weight off of your feet, eventually lifting the soles of the feet off the earth all together. Balance on your seat bones, but not so far back that you're balancing on your tailbone. Lengthen the spine to broaden and lift the chest[5].


Variations include Ardha Navāsana (Sanskrit: अर्धनावासन "Half Boat Pose"),[6] and ekapadanavasana ("one legged boat pose").


The asana strengthens the abdominal muscles, the legs and the lower back. Paripurna Navasana is said to relieve stress, improve digestion and aid the lower abdominal organs: kidney, intestines, and prostate for men. It can also stimulate the thyroid.It helps to improve concentration and enervates numbness in mind. It builds willpower, determination and self control.[7] Ardha Navasana works on the upper abdominal organs: pancreas, gall bladder, spleen and liver.[8]


  1. ^ "Yoga Journal - Full Boat Pose". Retrieved 2011-04-09.
  2. ^ Active Interest Media (1996). Yoga Journal. Active Interest Media. p. 51. ISSN 0191-0965.
  3. ^ Sinha, S. C. (1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
  4. ^ Sjoman, N. E. (1999). The Yoga Tradition of the Mysore Palace. Abhinav Publications. p. 69. ISBN 81-7017-389-2.
  5. ^
  6. ^ "Ardha Navasana (Half Boat Pose)". Retrieved 2011-04-09.
  7. ^ Mitchell, Carol (19 June 2003). Yoga on the ball: enhance your yoga practice using the exercise ball. Inner Traditions / Bear & Co. p. 80. ISBN 978-0-89281-999-7. Retrieved 25 June 2011.
  8. ^ Hewitt, James (1978). The complete yoga book: yoga of breathing, yoga of posture, and yoga of meditation. Schocken Books. Retrieved 9 April 2011.

Further reading[edit]