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Yoga Exercise - Full Boat Pose (Paripurna Navasana)

This exercise strengthens the belly muscles, the legs and the lower back. It is also beneficial to those with kidney, thyroid, prostate and intestine problems. The Boat Pose is a great stress reliever and also improves digestion.

	STEP 1: Sit down on your Yoga Mat. Pull in your legs and grab your upper legs on the back side below the knees. Tilt your upper body backwards so that your lower back carries your weight and the entire upper back is aligned in a straight perpendicular line.
	STEP 2: Slightly pull your legs with your arms to maintain the posture.
	STEP 3: Extend your arms forward and parallel to the floor.
	STEP 4: Stretch your legs and feet together. See to it that your back remains straight. When you find the position easy, you can reduce the stretching power of your arms without changing the position. Eventually bring your arms along the body parallel to the floor and focus on a particular spot for your balance. Quietly breathe in and out through your belly and try to maintain your relaxation during your efforts.

Your lower back is important in this exercise. You should therefore see to it that both your back (upper and lower) remains straight. Otherwise, this can affect your breathing.

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POSES OVERVIEW

These are all the Yoga Poses covered in this section:

1:	Cat Pose
2:	Triangle Pose
3:	Revolved Triangle Pose
4:	Crescent Moon Pose
5:	Warrior Pose II
6:	Warrior Pose III
7:	Wide-legged Forward Bend
8:	Chair Pose I
9:	Chair Pose II
10:	Standing Forward Bend
11:	Downward Facing Dog Pose
12:	Revolved Side Angle Pose
13:	Hands to Feet Pose
14:	Standing Side Stretch Pose
15:	Spread Leg Forward Fold
16:	Tree Pose
17:	Sun Salutation Pose
18:	Spread Leg Forward Fold
19:	Hero Pose
20:	Lotus Pose
21:	Seated Forward Bend
22:	Child Pose
23:	Garland Pose
24:	Full Boat Pose
25:	Half Spinal Twist
26:	Sage Twist
27:	Leg Reclining Lunge
28:	Leg to Side Pose
29:	Leg Pulls
30:	Single Leg Raises
31:	Double Leg Raise
32:	Wind Relieving Pose
33:	Crane Pose
34:	Head Stand
35:	Shoulder Stand
36:	Plough Pose
37:	Hand Stand
38:	Bow Pose
39:	Wheel Pose
40:	Locust Pose
41:	Fish Pose
42:	Cobra Pose
43:	Dog Pose
44:	Bridge Pose
45:	Corpse Pose

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