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Upward Boat Pose, Paripurna Navasana

AdvancedBalanceTier T3

A yoga seated balance on a flat mat. You lean back and lift the heels, then straighten the legs to make a V shape and release the hands.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the mat with the knees bent and the feet flat.
  • Slide the hands behind the hips.
  1. She sits on the mat with the knees bent, feet flat and her hands sliding behind her hips fingers-forward.

    Step 1 of 5

    Sit with the knees bent and the feet flat, hands behind the hips.

  2. She leans back with her heels lifted just off the mat, chest lifted and shoulder blades drawn together.

    Step 2 of 5

    Lean back and lift the heels an inch or two, drawing the shoulder blades together.

  3. She balances on her seat with the legs extended upward through the heels and her arms released forward parallel to the floor palms-down.

    Step 3 of 5

    Straighten the legs kicking out through the heels and release the arms forward parallel.

  4. She holds the V-balance steady, legs extended up, arms parallel and her chest lifted on the seat.

    Step 4 of 5

    Keep the legs extended and the chest lifted.

  5. She sits on the mat with the knees bent, feet flat and her hands sliding behind her hips fingers-forward.

    Step 5 of 5

    Sit with the knees bent and the feet flat, hands behind the hips.

Safety Information

Lift the legs only as high as comfortable and keep the shoulder blades drawn together. Balance on the seat without rounding the low back. Yoga pose practice needs a clear flat mat. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.