Parpiurana Navasana: How to do Boat Pose

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Here is a seemingly simple position. However, it is much more demanding than it looks, so I have given various variations (facilitations). Among other things, it has a very favorable effect on the prostate. Boat Pose requires you to balance on both your sit bones and your tailbone. Parpiurana Navasana helps to build mental and physical focus, encouraging awareness of the whole body.

Step by step

  1. Sit on the floor in a prone position. Place your palms on the floor next to your hips, with your fingers pointing to your feet. Firm your hands and lean back a little, but be careful not to hunch over; rather, push your sternum forward.
  2. As you exhale, bend your knees and lift your feet off the floor so that your thighs are at 45° to the floor. If you can, stretch your legs and raise your feet a little above eye level. If this is not possible, leave your knees bent so that your shins are parallel to the floor.
  3. Now extend your arms along your legs, parallel to each other and to the floor. Spread your shoulder blades and be careful not to push your back (like me in this picture, but like that girl) and strengthen your legs. If this is not possible for you, leave your palms on the floor. You can also do a variation of holding your hands below your knees (see picture)
  4. It keeps the lower abdomen firm but not in spasm. Lower your chin to your sternum. Breathe calmly and easily.
  5. Hold the position for 10-20 seconds and slowly extend the position up to one minute. Then bend your knees and come out of the position.

Parpiurana Navasana: How to do Boat Pose
Image by yanalya on Freepik

Anatomical focus

  • Thyroid Gland


  • Strengthens stomach muscles, hip and back muscles;
  • Stimulates the work of the kidneys, thyroid gland, and prostate.

Anecdote: When I was in a training session (as always, most of them were women), I said that the position was favorable for the prostate because it helped relieve stress.

  •  Improves digestion

 Contraindications and warnings

  • Pregnancy;
  • Heart problems;
  • Menstruation
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