Paripurna Navasana (Full Boat)



Step 1: Sit with your legs stretched in front. Make sure your spine is neutral and tall and there is no undue pressure on your lower back.

Step 2: Your palms are resting by the side of your hips.

Step 3: Keeping your spine tall and core engaged, recline at the back slowly upto the point you feel complete engagement of your core.

Step 4: Maintaining the engagement of your core, raise your legs off the floor around 60 Deg up with inhalation.

Step 5: Palms are pressed firmly on the floor, try and maintain the balance on your hips.

Step 6: Hold your core tight without affecting your breath flow and raise your arms off the floor and parallel to the floor.

Step 7: Hold for 15-20 seconds and release. Repeat 2-3 times.


  • Strengthens the core muscles and helps you get a flat tummy. This balancing posture uses core and hips as a stabilizer, which develops consistency and stability in your pelvis area
  • Works on improving your digestive system
  • Strengthens the back muscles
  • Works on the flexibility of your spine


  • Avoid in case of back pain
  • Avoid in case of neck pain