Boat Pose – Paripurna Navasana: Step-by-Step Guide

Boat Pose, also known as Paripurna Navasana, is a powerful yoga posture that strengthens your core, hip flexors, and spine. This pose also helps improve digestion. Here’s a detailed guide to mastering this challenging yet rewarding asana.

Step-by-Step Instructions:

1. Starting Position: Begin by sitting with your knees bent and feet flat on the floor. Place your hands behind your knees and lift your chest, engaging your back muscles as you inhale.

2. Engage Your Core: Engage your inner thighs and pull your lower belly in and up, as if zipping up a tight pair of jeans and closing the button.

3. Lift Your Feet: Tip back slightly on your sitting bones and lift your feet off the floor, bringing them to about knee height. Spread your toes wide.

4. Extend Your Arms: Bring your arms parallel to the floor, keeping them straight and strong.

5. Straighten Your Legs: For an advanced variation, straighten your legs, bringing them up to form a V shape with your torso.

6. Hold the Pose: Stay in the position for 2 to 5 breaths, working your way up to holding the pose for 10 breaths.

7. Come Out of the Pose: To exit the pose, exhale and lower your feet back to the floor. Sit up straight, holding your legs for a few breaths to release any tension.

Beginner’s Tips:

• To help draw your lower belly in and up, imagine zipping up a tight pair of jeans and then closing the button to engage your core.
• If you’re new to the pose, you can keep your hands behind your knees instead of extending your arms parallel to the floor.
• For added engagement of your inner thighs, try placing a yoga block between them.
• For a variation of the full Boat Pose, use a strap around the soles of your feet to help straighten your legs. This support can also allow you to hold the pose for a longer duration.

Benefits of Boat Pose:

• Strengthens Core Muscles: This pose primarily targets and strengthens the core, hip flexors, and spine.
• Improves Digestion: The compression of the abdominal area in this pose aids in digestion and detoxification.
• Enhances Balance: Boat Pose also challenges your balance and stability, helping to build coordination.

Things to Watch Out For:

• Focus on keeping your lower belly and back muscles engaged throughout the pose. This ensures proper alignment and stability.
• Keep your chest open and avoid rounding your shoulders and upper back.
• Remember to keep breathing steadily through the challenge, as the pose can be intense.

Variations to Try:

• Balance Challenge: Once you are in the pose, try gently rocking your body from side to side, as if you are “rocking the boat.” You can wave your arms and legs from side to side as well. A smile helps, too!

• Block Variations: You can increase the challenge by holding a block between your thighs, or even holding a block between your hands and raising your arms for an added challenge.

Boat Pose is a fantastic addition to any yoga practice, strengthening the core and promoting flexibility. If you’re looking for premier yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or experienced yogi, register for a class today or contact Serenev North York Yoga for more details.