Paripiirna Navasana


Paripiirna means entire or complete. The posture here resembles that of a boat with oars, hence the name.


1. Sit on the floor as in Dandasana (18 above).

2. Exhale, recline the trunk slightly back and simultaneously raise the legs from the floor and keep them stiff as a poker with the knees tight and the toes pointing forwards. Balance is maintained only on the buttocks and no part of the spine should be allowed to touch the floor, from which the legs should be kept at an angle of 60 to 65 degrees. The feet are higher than the head and not level with it as in Ardha Navasana. (Plate 37)

3. Remove the hands from the floor and stretch the arms forward, keeping them parallel to the floor and near the thighs. The shoulders and the palms should be on one level, and the palms should face each other. (Plate 36)

4. Stay in the pose for half a minute, with normal breathing. Gradually increase the time to one minute. One feels the effect of the exercise after only 20 seconds.

5. Then exhale, lower the hands, rest the legs on the floor and relax by lying on the back.



This asana gives relief to persons who feel a bloating sensation in the abdomen due to gas and also to those suffering from gastric complaints. It reduces fat around the waistline and tones the kidneys.

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