Yoga with Dr. Prajakta – Paripurna Navasan (Boat Pose)

Welcome back to Yoga with Dr. Prajakta. Today is Day 3 of “Yoga for Core Strength”.

Today’s asana is Paripurna Navasan (Boat Pose).

Why perform this Asana?

Just as a boat is perfectly balanced upon waves of water, your body too has to be balanced on your hips.

Boat Pose requires you to balance the entire body on your buttocks, thus strengthening the core and hip flexors. This is one of the important posture in building strength especially in the abdominal muscles and helps you attain perfect balance.

Difficulty Level: Intermediate


  • Lie on your back on a mat/ plain surface

  • First lift your chest off the ground followed by your legs

  • Stretch your arms towards your feet and hold your toes

  • Your eyes, fingers and toes should be in a single line

  • Feel the tension in your navel area as the abdominal muscles contract

  • Hold the position for few seconds

  • Keep breathing (conscious inhaling and exhaling) while maintaining the pose

  • Then slowly come back to the ground and relax.

Repeat it 3-5 times according to your strength and capacity.


  1. Strengthens abdominal muscles
  2. Strengthens back muscles
  3. Tones legs and arm muscles
  4. Relieves constipation
  5. Improves balance
  6. Increases focus

You can also perform boat pose with a slight variation. If you are not able to hold the toes with your hands, simply extend your arms towards your feet and hold the position.


  1. Do not practice this pose if you have suffered any spinal injuries recently or in the past. (Consult your physician before practicing this pose).
  2. Pregnant women should avoid this pose as it increases abdominal pressure.

Yoga Tip Of The Day:

The Light of Yoga can never dim. The more you practice, the brighter your flame will burn.

Author: Dr. Prajakta Jawalkar

(Yoga with Dr. Prajakta is a daily Yoga series running through December 2018. Come back tomorrow to learn the next Yoga pose).