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Seated Boat

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Paripurna Navasana


  • Strengthens the abdominal muscles and core
  • Aids in digestion and elimination, and tones the liver
  • Strengthens back muscles and aligns the spine, alleviating low back pain
  • Improves concentration
  • Tones the sympathetic and parasympathetic nervous systems


To Practice:

  1. Begin in a seated position, with the knees bent and the feet on the floor.
  2. Engage the bandhas to support the spine, lengthen the spine, and lift the ribcage up out of the pelvis, relaxing the shoulders down away from the ears.
  3. Place the hands on the floor at the sides of the body, and then walk the hands back, leaning back to lift the legs.
  4. Find your point of balance on your sits bones, and extend the legs while lengthening the spine.
  5. Once you feel balanced and strong, reach the arms forward alongside the legs.
  6. Feel into the energetic triangle supporting this posture, lengthening and breathing into these lines of energy.
  7. Draw energy from the earth up into the body with each inhale, and with each exhale allow this energy to radiate through the limbs.
  8. Slowly release the posture by bending the knees, lower the feet to the floor and returning to a seated position.


  • Those with hernia or abdominal pain should avoid this practice.
  • Those with back pain should begin with modifications.


  • Practice with the knees partially bent (pictured).
  • Practice with one leg at a time, keeping the opposite knee bent and the foot on the floor.
  • Hold the hands under the thighs to support the position.

Please Note

The information contained on this website is for educational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease, nor to replace the advice of a qualified healthcare professional. By entering this site, you agree to the Terms and Conditions.
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