Asana of the Month: Paripurna Navasana (Full Boat Pose)

Each month we choose a pose to focus on in each class through strong attention to alignment, variations, and/or modifications as a way to grow and expand our yogic horizons. – Asana Girl (aka Danielle Polen) 

As the daylights starts to wane and the rapid transition from summer to fall begins, we can remain firmly grounded amidst the shifting natural world by connecting with the earthy energy of our third chakra. Located behind the navel, the third chakra, known as Manipura Chakra, is the center of our dynamism, energy, will and achievement and it is often compared to the dazzling heat and power of the sun. According to Swami Satyananda Saraswati, “[i]n the same way that the sun continually radiates energy to the planets, Manipura Chakra radiates and distributes pranic energy throughout the entire human framework, regulating and energizing the activity of the various organs, systems and processes of life.” Poses like Navasana (both the full “Paripurna” and half “Ardha” versions) build the core strength necessary to boost this chakra.

Paripurna Navasana (Full Boat Pose): 
Paripurna = full, entire, complete
Nava = ship, boat, or vessel (from


  • Strengthens the abdomen, hip flexors, and spine
  • Stimulates the kidneys, thyroid and prostate glands, and intestines
  • Helps relieve stress
  • Improves digestion


  • Asthma
  • Diarrhea
  • Headache
  • Heart Problems
  • Insomnia
  • Low blood pressure
  • Menstruation
  • Pregnancy
  • Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.

Preparatory Poses: 

  • Adho Mukha Svanasana (Downward-Facing Dog)
  • Uttanasana

Ardha (Half) Navasana

Song that Most Comes to Mind While in the Posture: 
The very delicious Bob Sinclar’s Rock the Boat, featuring Pitbull, Dragonfly, and Fatman Scoop.


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