PARIPURNA NAVASANA

Description

PARIPURNA NAVASANA Asana group: strength asanas (seated balance) Translation of the name from Sanskrit: • paripurna — full; nava — boat; asana — pose. 1. Setup Starting position: sit with the knees bent and the feet on the floor. Lean back and lift the legs so the shins are parallel to the floor. Keep the torso tilted slightly back and the spine straight. Extend the arms forward parallel to the floor. Balance on the sit bones with the chest lifted and the belly engaged. 2. Simplified and advanced variations Simplified variations: • hold the hands behind the thighs; • keep the feet on the floor and only lean the torso back. Advanced variations: • extend the legs fully straight; • hold for 60 seconds with ujjayi breathing. 3. Injury prevention Do not round the back — keep the chest open. With a weak lower back, work with the knees bent. Avoid if you have acute lower back pain.