Boat Pose (Paripurna Navasana)

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Video Duration:
1:00
  1. Begin in Dandasana, pressing forward with the big toe mounds, spinning the inner thighs down to hold the thighs in a neutral position and rooting down with the femurs to engage the quadriceps
  2. Move the sacrum in and up towards the navel and extend the sternum away from the navel to lengthen the front body
  3. Engage the muscles along the length of the spine to keep the torso erect
  4. Move the shoulder blades in and up to lift and open the chest from behind
  5. Observe the relationship between the thighs and the torso –they form a 90-degree angle at the hips
  6. Bend the knees and come on to the tips of the toes, holding the backs of the thighs just above the knees
  7. Tilt the torso back slightly and feel the back edge of the sitting bones pressing into the floor; keep the spinal muscles engaged so the back does not round
  8. Remember the 90-degree angle between the thighs and the torso in Dandasana; this angle between the thighs and torso is a bit more acute, but many of the same muscles are working
  9. Raise the feet to eye level, pressing into the big toe mounds to keep the legs neutral and keeping a slight bend in the knees initially
  10. Release the hold on the thighs and straighten the arms so they are parallel to the floor
  11. Draw the upper arms into socket to emphasize the lift of the chest
  12. Keeping the back body engaged and supporting the front body, straighten the legs
  13. Continue to draw the upper arms into socket to lift the chest
  14. Continue to press into the big toe mounds to activate the legs
  15. Balance on the back edge of the sitting bones without letting the lower back collapse towards the floor Hold for anywhere from 10 breaths to 1 minute, then release

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