Paripurna Navasana Full Boat

Foundations of Posture:

Come to a seated position on your sitting bones and grab the underside of your knees. Walk your toes in close to your buttocks and begin to balance on your toes and sitting bones. Draw your shoulder blades onto the back so your heart lifts (Stage One picture) Keeping the action in your upper body strong and finger clasped around the backs of your knees begin to straighten your legs with out changing the angle or height of your upper body. Scoop the belly muscles in and up while you extend out through the soles of your feet and release the hands so palm point in towards your upper shins. To release: Clasp the underside of your knees and slowly using your abdominal muscles bend the knees and come back to the starting position.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.