Navasana
Navasana, Naukasana, Boat Pose, or Paripurna Navasana (; IAST: "paripūrṇanāvāsana" "Full Boat Pose") is a seated asana in modern yoga as exercise. Etymology and origins. The name comes from the Sanskrit words नाव "nava" meaning "boat" and आसन "asana" meaning "posture" or "seat". The pose was illustrated in the 19th century "Sritattvanidhi" under the name "Naukāsana", also meaning boat pose. Description. The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms, legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend  forward and parallel to the ground. In Ardha Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground. To come into the pose, begin seated on the floor. Bend your knees, bringing the soles of the feet to the ground, and bring the palms to the back of the thighs. Begin to lean back as you shift your weight from your feet, eventually lifting the soles of the feet off the ground. Balance on the sitting bones, not leaning right back on to the tailbone. Lengthen the spine to broaden and lift the chest . Variations. Variations include the easier Ardha Navasana ( "Half Boat Pose") with feet and body only half-raised, and Eka Pada Navasana ("one legged boat pose"). The more difficult Ubhaya Padangusthasana has both hands grasping the toes or feet.