Boat Pose Instructions
1. Sit on the mat with your legs fully extended
and lean your torso back.
2. Raise both legs to a 45-degree angle and
reach your arms to the front, keeping them parallel to the floor.
3. Stay in boat pose for 30 seconds to 1
minute.
Mindfulness Practice
Maintain
your back flat, look ahead and actively reach your arms to the front. Keep your
knees straight and breathe out as you release the pose.
Paripurna Navasana
Benefits
The boat
pose strengthens your abs, back and thighs, improves digestion and invigorates
the whole body. This pose also helps to improve your balance and posture and
boosts your focus and concentration.
Contraindications
Back or
neck injury and low blood pressure.
Preparatory,
Complementary And Follow-Up Poses
Start
in standing forward bend or downward facing dog and then
progress to boat pose. Follow-up with chair pose, bound angle
pose or downward facing dog.
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