Full Boat Pose is like a balancing version of Dandasana (Staff Pose), so if you cannot sit up straight in Dandasana because of tight hamstrings, ...You’veprobablyheardthatParipurnaNavasana(FullBoatPose)buildscorestrength.Butinyoga,the“core”referstomorethanjustabs.B.K.S.Iyengarsaysthatpracticeleadsyouonaninwardjourneyfromtheperipheryofyourbodytothecoreofyourbeing.WithNavasana,you’llbuildstrongabdominalmusclesthatcanhelpsupportyourlowerback.Theprocessofcoordinatingtheworkofyourlimbsandyourtorsowhilestrengtheningyourspinewillalsoteachyouaboutyourbreath,yourattentionspan,youremotions,andyourverynature.Eventually,evenasimpleposelikeNavasanacanpenetratebeyondthemuscles,nerves,bones,andorganstoyourSelf—yourinnermostcore.Navasanaisacompactposethatrequiresyoutodraweverythingtowardyourcenter:Theabdomenmovestowardthespine,thespinemovesforwardtosupportthefrontofthetrunk,theshoulderbladesmovedownandintowardthechest,whilethechestspreads,andthearmsandlegsstayfirm.TheintegrationofallofyourbodypartsinFullBoatPosewillleaveyoufeelingstrongandsuppleaswellasmentallyandemotionallysteady.Butifyourmindwanders,theinnerfirmnessyou’vecultivatedwillwaverandyou’llloseyourbalance.So,tofindyourinnercoreandstabilityinthepose,keepyourfacesoftandyourbreathrelaxed.Theideaisthatwhenyourbrainistenseandyoureyesbulge,yourfocusbecomesexternal.Whenyourfacialfeaturesrecede,however,yourattentiondrawsinward,andyoucanfindstabilityagain.AlthoughNavasanawillworkyourcoremuscles,it’snogymcrunch.Insteadofbringingyourchestandpelvisclosetogetherandshorteningthefrontbody,you’llpullyourribsawayfromtheabdomentoliftthechest—allwhilebalancingonyourbuttocks.You’lldiscoverhowtoengageandstretchtheabdomensimultaneously.LengtheningthefrontbodylikethisisanessentialactionformanyasanaandPranayamatechniques.Itsupportstheentirechestcavity(asopposedtoatight,shortfrontbody,whichputspressureonthelungs,internalorgans,andlowerback),anditcanfacilitatesmoothandefficientbreathingasyoudoyourasanapracticeorgoaboutyourday.PoseBenefits:Relieve