Follow the following steps in order to complete the Paripurna Navasana or The Full Boat Pose -
The initial posture starts from a seated position with the legs just straight out in front of you.
Do bend your knees perfectly so that your feet are actually flat on the ground.
Throughout the pose, then keep your knees plus legs together.
Do keep your hands properly behind your both hips plus place your fingers directly pointed forward towards your feet that is on the ground.
Now, lean slowly back on your both hands plus lift your both legs a few inches off the ground.
Do make sure that your actual back doesn't bend or round.
Then rightly maintain the neutrality of your both shoulders.
Do draw your shoulder blades perfectly back.
Then draw down to assist open up the front of the chest.
Do lift your sternum and chest upwards.
Then keep your abdomen muscles tightened.
Keep your belly as much as flat possible.
Do exhale and slow and steadily straighten out your legs.
Then raise your legs off the ground.
Later remove your both hands from the ground plus raise them just in front of your chest.
Do keep your palms facing down plus the arms must be actually parallel to the ground.
Remain in this posture for 30 seconds.
Place your chin really parallel to the ground throughout the pose.
Finally release the posture by bending your knees plus lowering your feet back to the ground.
Breathe normally and take rest.
The anatomical focus of the Paripurna Navasana or The Full Boat Pose are related with head, shoulders, back, hips, waists, thighs and legs.
The therapeutic applications of the Paripurna Navasana or The Full Boat Pose related to stimulation of the kidneys and the prostate glands plus improve digestion and the functioning of the thyroid. It largely relieves stress and largely improves the sense of balance.
There are many benefits of the Paripurna Navasana or The Full Boat Pose. Few of them are as follows -
It helps strengthening the core muscles of the abdomen.
The posture strengthens and stretches the hips flexors.
It also helps in stretching the hamstrings
It helps improve alignment by stretching the spine
It assists in toning the large and small intestines
It also strengthens the lower back muscles.
It brings a good sense of balance.
It reduces the physical strain and mental stress to a great extent.
Those who are suffering from Asthma, the abdomen, Knee, hip, shoulder, or arm injuries, Diabetes, Low blood pressure, Chronic headaches, Insomnia and Heart problems shouldn't indulge in the practice of the Paripurna Navasana or The Full Boat Pose. Women those who are pregnant or menstruating must totally avoid the posture under any situations and circumstances.
In case, if this particular posture is really challenging for indulging then you can perfectly practice by sitting on the chair's edge with your knees slightly bent at right angles. With your hands, do hold tightly the either sides of the chair. Then gently lean your entire body forward slow and steadily. Do straighten out your both arms plus slightly lift your buttocks off the chair's seat in a safe manner. Do remain in this posture and just raise your heels slow and steadily off the ground. It is to be remembered that at this particular point do make sure that only your heels are just off the ground. Do also raise your sternum slightly forwards plus upwards. Then remain in this posture for nearly 30 seconds. This will really assist you in strengthening your leg and core muscles plus get them totally ready in order to rightly perform the Paripurna Navasana or the Full Boat Pose. The beginners can also use a good strap just around the feet's sole in order to assist straighten your legs plus remain longer in this particular posture.
The variation of the Paripurna Navasana or The Full Boat Pose can be performed through Half Boat Pose or Ardha Navasana. Another variation can be done by perfectly reaching out plus interlacing your middle and index fingers around your big toes plus stretch rightly through your both legs. You can also slowly lower your legs to the ground from Full Boat Pose.
The use of chair for sitting and performing this asana is the best prop that can be used with lot of interest by the beginners and regular yoga practitioners.
A partner can largely assist you in indulging in this particular posture in the right manner through proper advice and suggestion. A partner will always encourage and correct during the performance of the posture in all the aspects. A partner is a person who you can totally depend on for safe and secured yoga sessions.
It is to be highly noted that before performing The Full Boat Pose or the Paripurna Navasana could performed with these given below preparatory poses with a lot of perfection. They are Adho Mukha Svanasana or Downward Facing Dog, Cow Pose or Gomukhasana, Bound Angle Pose or Baddha Konasana, Easy Pose or Sukhasana, Standing Forward Bend or Uttanasana, Staff Pose or Dandasana and Half Spinal Twist or Ardha Matsyendrasana.
The follow up poses of The Full Boat Pose or the Paripurna Navasana are Downward Facing Dog or Adho Mukha Svanasana, Chair Pose or Utkatasana, Seated Forward Bend or Paschimothanasana, Supported Headstand or Salamba Sirsasana, Bound Angle Pose or Baddha Konasana, Plow Pose or Halasana, Seated Angle Pose or Upavista Konasana and all Supine Poses. All these asanas are the best options that are readily available for indulging after performing The Full Boat Pose or the Paripurna Navasana with great level of interest by the beginners and regular yoga practitioners.
The deepen of the pose of The Full Boat Pose or the Paripurna Navasana can be achieved through giving a extra stretch to all the mentioned steps related to this posture with a lot of perfection.