beginner level

• lift the sternum
• shoulders down
• draw the shoulder blades together
• palms together
• lengthen the spine
• keep the lower back straight
• straighten the legs
• draw the belly in
• direct the legs towards the torso
• activate the quadriceps
• avoid collapsing onto the coccyx
• balance between the sitting bones and the coccyx

Paripurna Navasana strengthens the entire muscular corset, aiding in balance development. It prepares the torso muscles for more advanced asanas. There are variations for beginners: bending the knees so that the shins are parallel to the floor, with hands on the floor for support. There are two options: feet flexed towards you or feet pointing upwards.