Paripurna Navasana – Full Boat Pose

Paripurna Navasana – Full Boat Pose


Paripurna Navasana is derived from the combination of the Sanskrit words Paripurna(complete, full or entire), Nava (Boat), and asana (posture or pose). It is called as Full Boat Pose in English.

Preparatory Poses for Paripurna Navasana are Cow Pose or Gomukhasana, Adho Mukha Svanasana or Downward Facing Dog, Half Spinal Twist or Ardha Matsyendrasana, Easy Pose or Sukhasana, Bound Angle Pose or Baddha Konasana, ,Standing Forward Bend or Uttanasana and Staff Pose or Dandasana; and the Follow Up Poses are Chair Pose or Utkatasana, Supported Headstand or Salamba Sirsasana, All Supine Poses, Seated Forward Bend or Paschimottanasana, Plow Pose or Halasana, Seated Angle Pose or Upavista Konasana, Bound Angle Pose or Baddha Konasana and Downward Facing Dog or Adho Mukha Svanasana.

Paripurna Navasana is one of the variations of Navasana. This asana is all about the alignment of your body and mind through flexibility, endurance, strength and focus.

This asana is also called as Naukasana. Nauka means Boat.

Steps Involved:

  1. Start with siting on the yoga mat.
  2. Make sure that your knees are bend, foot on the yoga mat, hands are behind you, and the
  3. Fingers should point towards the feet.
  4. Lengthen the spine
  5. Draw the belly in.
  6. Open the chest by widen the collar bones.
  7. Lean back on the tripod between sacrum and sit bones.
  8. Up your foot from yoga mat, and bring to the shins level with the yoga mat.
  9. Maintain the lift through the spine.
  10. Keep the chest open and  arms extend to the front
  11. Arms should be parallel to the yoga mat.
  12. Keep the lifting through the spine.
  13. Straighten the legs out.
  14. Hold in this position for 30 to 60 seconds.
  15. Repeat all the above steps at least thrice to get more benefits.


  • This pose strengthens the lower back muscles and abdominal muscles.
  • Strengthens the thighs, spine and hip flexors.
  • It Stretches the spine and hamstrings.
  • Tones the small and large intestines.
  • Stimulates the thyroid, prostate glands and kidneys.
  • Improves the focus, confidence, concentration and core strength
  • Improves the balance.
  • It helps to reduce the stress.
  • Regulates the digestion.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Asthma
  • Heart problems
  • Menstruation
  • Headache
  • Insomnia
  • Pregnancy
  • Diabetes
  • Low blood pressure
  • Diarrhea
  • Neck injury
  • Injury to the abdomen
  • Hip, shoulder, Knee or arm injury

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Beginners and Neck Injured people can practise this pose with the support of a wall.