Paripurna navasana or Boat pose

Paripurna navasana or Boat pose

Paripurna navasana or Boat pose  

What's up, guys? today we're going to do Paripurna navasana or Boat pose. I'm going to share with you step by step different variations that you can use to strengthen your abdominal muscles. So let's start we're going to sit with your legs stretched out and raise your legs up while you're in this position. If you're not able to keep your knees straight you can slightly bend your knees. 

Now when you're holding, you should not lie down completely on the floor. So that your spine is on the floor. Your spine is lifted off you're on your sit bones and you're holding. So we're going to just try and stay here and hold it for ten counts 10 9 8 7 6 5 4 3 2 1. 

Your knees hold under your legs and relax. If you are not able to hold it for 10 counts you try and hold it for five and then slowly increase. Now the first variation while holding, you want to stretch your legs out and just try to clap your feet together. So we'll try doing that 10 times 9 8 7 6 5 4 3 2 1 bend your knees place your feet on the floor. Open your knees out and just bend forward and relax.

 You might feel a lot of pressure on your lower back because you're working on your lower abdomen and strengthening and toning it. So if you feel unbearable pain then you can stay here for a little longer. Otherwise, we can come up and start with the next exercise. you're going to straighten your legs. This the time you're going to bend your knees and straighten your back and then straighten, so as you inhale history coming up exhale you're going down inhale exhale. We'll do ten times inhale exhale three exhale four exhale five exhale six exhale seven exhale eight exhale nine one last one ten exhale slowly come back and bend down and Relax.

 The next one is what I like to call scissors so again you're just going to start Crisscrossing .your legs and we will do this also 10 times 1 2 3 4 tries and keep your knees straight 6 7 8 9 10 slowly once again bending your knees and bend forward and relax slowly come back up once again. Coming back into locust on you're going to bend one knee breathe and switch so every time you switch you're going to exhale. So switch and straighten your leg and keep going 1 2 3 4 5 6 7 8 9 10.

 Let's do 10 more 10 9 8 7 6 5 4 3 2 1 and relax slowly come back up now you're going to try and grab hold of your toes and lift your feet off the flows. If you are able to balance try and straighten one leg hold it get that leg down to straighten your other legs hold. It breathes if you're not able to straighten and you can keep this foot on the floor and Bend this slightly. So the aim is for you to straighten. So that you get a stretch and the back of your leg and you're also holding your core for you to stay up now. You're going to try straightening both your legs finding your balance.Keeping your leg straight and hold ten nine eight seven six-try not to lower back five four three two one get your legs down and bend down and relax.

One last thing that we're going to do is just holding the poles and then resting and holding it again and then resting. So let's come up let's hold 10 9 8 7 6 5 4 3 2 1 so for resting hold under your legs breathe whole for 10 counts 9 8 7 6 5 4 3 2 and straighten hold keep holding for 10 counts you might feel some vibration in your body in your abdomen. It's fine just keep holding and keep breathing don't hold your breath 5 4 3 2 1 and Bend hold 2 3 4. We're going to this one last time 6 7 8 9 and let's go 1 2 3 4 5 6 7 8 9 10 slowly sit bend your knees and bend forward again you can also relax in Child's Pose.

Which will help to relax your back so sitting on your ankles stretching your hands out has been forward and still. So if you feel like you can do more then you can continue the repetitions. I just did 10 because I'm trying to keep it at a beginner level but if you are an advanced practitioner, you can do 20 or 30 repetitions and that will really help you to strengthen your core to straighten your back and to hold and balance positions.

Beginner's Tip :

You can rehearse an arrangement for this posture occasionally during your time without leaving your seat. Sit on the front edge of a seat with your knees at the right points. Take hold of the sides of the seat with your hands and lean marginally forward. Firm your arms and lift your bottom marginally off the seat, at that point raise your impact points somewhat off the floor (however not the wads of your feet). Let the leaders of your thigh bones sink into the draw of gravity and drive the highest point of your sternum forward and up.

Benefits :

  • Reinforces the stomach area, hip flexors, and spine.
  • Stretches your hamstrings.
  • Mitigates pressure.
  • It helps in pressure alleviation.
  • Improves processing Partnering.
  • Invigorates the kidneys, thyroid and prostate organs, and digestion tracts.
  • Tones and reinforces your stomach muscles.
  • Improves certainty.

An accomplice can enable you to bring the shoulder bones into your back and lift your sternum by setting his/her hands tenderly on your back and upper chest to give you something to lift from.

Variations :

Ardha Navasana
From Full Boat Pose, fasten your hands on the back of your head and, with an exhalation, bring down the legs somewhat. Simultaneously around your back, with the goal that you are presently laying on your sacrum (however your lower back is still off the floor). Stretch your elbows out to the sides and align the tips of your huge toes with your eyes.
if you have any feedback if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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