par-ee-POOR-nah nah-VAHS-anna)
paripurna = full, entire, complete
nava = boat
  1. Sit on the floor with your legs straight in front of you. Press your hands on the floor behind your hips, fingers pointing toward feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. Make sure your back doesn't round; continue to lengthen the front of your torso between the pubis and sternum. Sit on the "tripod" of your two sitting bones and tailbone.
  2. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn't possible remain with your knees bent, lifting the shins parallel to the floor.
  3. Stretch your arms along the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers.
  4. While the lower belly should be firm, it shouldn't get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily.
  5. At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay up to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.
  • Strengthens the abdomen, hip flexors, and spine
  • Stimulates the kidneys, thyroid and prostate glands, and intestines
  • Helps relieve stress
  • Improves digestion

  • Cautions
  • 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.


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