Full Boat Pose

Paripurna Navasana

Balance behind the sitting bones with the torso lifted and legs reaching forward in a V shape.

Paripurna means full; nava means boat.

Movement guidance

Preparation
Sit with the knees bent and feet on the floor.
Entry and alignment
Hold behind the thighs, lean back with a long torso, and lift the feet. Reach the arms forward or extend the knees only while the chest stays lifted.
Hold and breathe
Choose the angle between torso and legs without collapsing the chest. Keep breathing comfortably without holding your breath.
Exit and next movement
Bend the knees, place the feet down, and use the hands to sit comfortably.