Nava / Nauka = Boat , Asana = Pose or Posture, Paripurna = Full or Complete

Steps

1. Sit in a sitting stithi pose, keeping your spine straight. Place your hands on either side of your torso by your hips, with your fingers pointing forward.
2. Bend your legs at the knee joint slightly, lean back and lift your feet, bringing your shins parallel to the floor.
3. Straighten your legs to a 45-degree angle from the ground, bringing your body into a V shape.
4. Now, extend your arms forward, in line with your shoulders with your palms facing each other. Now gaze at the tip of the toes.
5. Balance on the pose, stay for at least three to five breaths.
6. Exhale, slowly bend your knees and relax the feet on the floor.
7. Repeat the process 2 more times.

Benefits

1. Builds core strength and stability.
2. Enhances digestion.
3. It strengthens your spinal muscles.
4. It prevents back problems.
5. It aligns the spinal column and tones and strengthens the buttocks, thighs and legs.
6. It cleanses your kidneys and facilitates fresh blood supply, thus ridding your body of toxins.
7. It  improves concentration .
8. It builds willpower, determination, and self-control.