Full Boat Pose Yoga

Sanskrit name: Paripurna Navasana

English name: Full Boat Pose

Chinese name: boat style

Boating requires you to balance your body by relying on the ischium and coccyx. It is a posture that effectively strengthens your abdomen and gluteal flexors

（par-ee-POOR-nah nah-VAHS-anna）

paripurna = complete

nava = boat

efficacy

Strengthen the abdomen, gluteal flexors and spine

Stimulate kidney/thyroid and prostate and intestine

help relieve stress

Improve digestion

Boat yoga can relieve abdominal flatulence, help reduce stomach problems, eliminate waist fat and strengthen the kidneys.

Contraindications/warnings

asthma

Diarrhea/diarrhea

headache

heart disease

insomnia

hypotension

menstrual period

pregnant

Neck injury: When practicing this position, please have your back close to the wall, tilt your body and head against the wall, so that your back can relax

cultivation technique

1. Sit on the ground with your legs straight forward. Place your palms on either side of your hips and point your fingers forward. Keep your back straight.

2."Exhale" your torso and lean back, while lifting your yoga legs from the ground, straightening your knees so that your legs are straight and your toes are forward. Use your hips to maintain your balance, no part of your spine touches the ground, and your legs keep 60-65 degrees from the ground. The height of the feet exceeds the head.

3. Get your hands off the ground and straighten your arms forward, parallel to the ground, close to your thighs. The shoulders and palms should be on the same horizontal line, with the palms facing each other.

4. Hold this position for 30 seconds and breathe normally. Hold the position gradually for 1 minute. Generally, the practitioner can feel the effect of this exercise after 20 seconds. (Internship Editor: Zhang Xing)