Paripurna Navasana 2 yoga | Improves the Breathing Pattern

Paripurna Navasana is a SANSKRIT word that means Paripurna means ''Entire'', ''Full'', or ''Complete'' and Nava means ''Boat'' and Asana means ''Pose''. This is also called ''Boat Pose'' in English. This position helps to calm and align your body, mind, and emotions. This asana is helpful for indigestion problems, Gas, Constipation, and acidity. Paripurna Navasana also decreases blockages from the abdominal area.


Keep in a straight position on your mat and stretch your legs in front of you. keep your hands on the floor behind your hips and pull your body lift, make ensuring that the sternum is lifted. then lean back and straighten your back. breathe out and make an angle of 45 degrees by lifting your both legs. Extend your tailbone and move your hips close to the navel. straighten your knees and lift your toes for the eye while you are sitting on your butts and tailbone. Bring your hands forward and stretch them and ensure that they are parallel to each other and the floor. hold this pose for 10 to 20 seconds. Relax for some minutes and start again practices.


Benefits of Paripurna Navasana 2 yoga:


There are the most important health benefits of Paripurna Navasana are,

1. Paripurna Navasana pose helps to improve concentration power and promotes stability.

2. This pose helps to improve the digestive system as the abdominal muscles are being massaged in practice.

3. Boat Pose stimulates the kidneys, liver, prostate glands, and intestine.

4. Paripurna Navasana pose makes you healthy, mentally and physically.

5. This pose helps to strengthen the spine and builds your torso and limbs.

6. The asanas also help in balancing the body and promote confidence among individuals.

7. The asana helps in strengthening the hamstring muscles.

8. This pose helps to stress buster and relieves stress.

9. This asana also improves the breathing pattern.

10. Continued practices of this asana help to strengthen your spine and builds your torso and limbs.


Step by Paripurna Navasana 2 yoga:


1. Sit on the floor with the legs extended straight in front. Place the palms on the floor by the hips, the fingers pointing to the feet. Extend the hands straight and keep the back erect. This position is called : Dandasana Two (Step 1) (Danda=a staff or rod).


2. Breath out, recline the trunk slightly back and simultaneously raise the legs from the floor and keep them thick as a poker with the knees tight and the toes pointing forwards. Balance is maintained only on the buttocks and no part of the spine should be allowed to touch the floor, from which the legs should be kept at an angle of 60 to 65 degrees. The feet are upside than the head and not level with it as in Ardha Navasana. (Step 3)


3. Remove the hands from the floor and extend the arms forward, keeping them parallel to the floor and near the thighs. The shoulders and the palms should be on one level, and the palms should face each other. (Step 2)


4. Stay in the pose for half a minute, with normal breathing. Gradually increase the time to one minute. One feels the effect of the exercise after only 20 seconds.


5. Then exhale, lower the hands, rest the legs on the floor and relax by lying on the back.

  • Paripurna Navasana 2 step 1
  • Paripurna Navasana 2 step 2
  • Paripurna Navasana 2 step 3
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