Top 5 Wonder Benefits of Practicing Boat Pose Yoga (Paripurna Navasana)

Boat Pose Yoga meaning

Boat pose yoga works on the core of the body accordingly strengthens some of the important core muscles such as erector spinae, abs, rectus abdominis, transverse abdominis, pelvic muscles, diaphragm, multifidus and internal and external obliques. It is one of the important yoga poses that actively works upon the core muscles as well as the abdominal muscles. Practicing boat pose yoga helps one running, brisk walk, climbing, prevents from back pain and injury as well as strengthening the core. To get maximum benefits, the body may be in the V shape forms.

Top 5 Wonder Benefits of Practicing Boat Pose Yoga (Paripurna Navasana)
Boat pose yoga


Different names of boat yoga

  • Navasana
  • Naukasana
  • Paripurna Navasana
  • Complete boat pose


Top facts about boat pose

  • In Sanskrit, it is pronounced as Paripurna Navasana (par-ee-POOR-nah nah-VAHS-anna.
  • It is also known as Naukasana, pronounced ‘NAUK-AAHS-uh-nuh’.
  • One of the best yoga poses for abdominal and core strength.
  • The pose type is supine and seated.
  • The target area is core.
  • It’s an intermediate level yoga.


5 wonder benefits of boat pose yoga

  1. Back pain relief: It is one of the best yoga exercises which works upon lower back region and ensures strengthening of muscles as well as spines of this area.
  2. Weight loss yoga: If you wanted to burn your belly fat, practice paripurna navasana. It not only melts abdominal fats, in facts, also helps to develop abs.
  3. Improves digestion: It helps to treat digestion problems by sensitizing the various stomach glands thereby ensuring digestive juices.
  4. Yoga for hernia: Many yoga are showing contraindications for hernia. However, boat pose helps in treating of hernia including treating of navel displacement.
  5. Strengthening abdominal muscles: A large number of people are facing the problems of weak abdominal muscles. The practice of this asana not only strengthens the abdominal muscles, in fact also energizes and enhances the efficiency of abdominal organs.


How to do boat pose yoga step by step

Step 1

Lie down on the floor in Shavasana. Put your hands besides your thighs.

Step 2

Inhale deeply and exhale to the maximum. Lift both your legs and upper body at 45 degree from the floor so that the body seems as a boat.

Step 3

Maintain the position with normal breathing as long as you can hold. While maintaining the pose, try to bring your hands outside your knees.

Step 4

Inhale, and bring your legs first on the floor followed by your upper body.


Beginners’ tips and variations

Practicing the above mentioned navasana is not so easy. It needs long practice, flexibility and stamina. However, one should start with simpler version of the pose.  Raise your legs and upper body only at 15 or 20 degrees. One can also bend one’s knees while doing the yoga pose.


Preparatory yoga poses


Counter yoga poses

  • Shalbhasana
  • Bhujangasana
  • Pawanmuktasana
  • Setubandhasana
  • Markatasana



Paripurna Navasana shouldn’t be performed under the following conditions.

  • Ulcer
  • Abdominal surgery
  • Low blood pressure
  • Pregnancy
  • Headache and migraine
  • Asthma
  • Acute back pain
  • Menstrual cycle



  • Body movement needs to be minimized while performing the yoga pose.
  • Better to maintain the pose after exhaling. If possible one can minimized breathing in the final stage.
  • The legs shouldn’t be raised in jerk.
  • First makes the legs down followed by the upper body.
  • In case of making V shape in the pose, better to practice it with the help of a strip so that injuries or pain can be avoided.



The following muscles are actively involved during the practice of Paripurna Navasana

  • Core and abdominal
  • Lower back
  • Quadriceps
  • Pelvic


Therapeutic uses

  • Diabetes
  • Inflammatory bowel syndrome (IBS)
  • Infertility issues
  • Urinary problem

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