Sick of sit-ups? Try to “float your boat” by practicing Paripurna Navasana instead. Otherwise known as full-boat pose, the asana strengthens the abdominals and hip flexor muscles, providing a tried and true alternative to pumping out gym-style crunches.

One of yoga’s vast vocabulary of core conditioners, full-boat pose improves your ability to keep your trunk stable while moving your limbs in a variety of positions.

This functional strength benefits all kinds of daily activities from opening a heavy door to playing tennis. Most importantly, finding your right angle to a tight core is key to preventing back pain and optimizing physical performance in all your endeavors.  Include Paripurna Navasana regularly in a well-rounded yoga practice or fitness regime. Soon you will “float your boat” with a steady calm and resilient power. These qualities will overflow into the way you navigate along the river of life. It’s called taking your yoga off the mat! Namaste.

“Float Your Boat” Levels 1, 2, 3

1. Sit up with your feet and hips anchored to the ground. Link your ankles and knees together.
2. Inhale lift your chest and roll your shoulders back. Float your head in line with your spine.
3. Exhale tighten the low abdominals and waistline in and up. Slide the shoulder blades down and towards each other. Hinge back to a 90 degree angle between your trunk and thighs.
4. Relax your gaze and hold the pose for 5 slow breaths.
5.   Vary the pose by twisting the torso 45 degrees to the side and holding for 5 breaths. - Level 1 with Spinal Twist
6. Increase difficulty:  lift one or both lower legs parallel to floor- Level 2
7. Challenge your strength and flexibility by stretching both legs fully to create a right angle between your legs and torso – Level 3