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Ardha Navasana (Half-boat pose)

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Ardha Navasana (Half-boat pose)

Steps of Ardha Navasana (Half-boat pose)

Sit on the floor with your legs spread out in front of you. While you do this, your arms should be on the sides with your palms on the floor.

Now bend your knees and comfortably keep your feet on the floor.

Lift your legs up, leaning at the back, making sure that you keep your back straight. Also, lift up your knee, such that the calf muscles are parallel to the floor.

Now lift your arms parallel to the floor and keep your palms close to your body.

Breathe slowly and hold this position for as long as you can.

Release slowly and repeat this for 8-10 times.

Benefits of Ardha Navasana (Half-boat pose)

  • Tones your muscles.
  • Gives strength for your body.
  • Improves your balance.
  • Proper digestion.
  • Increases the confidence.
  • Strengthens your spine.
  • Stimulates glands
  • Tones the kidneys
  • Increase the digestion
  • Regulates the menstrual cycle
  • Stimulate the Thyroid.

Precaution and advice:

  • Sit with your back near a wall to do this pose if you are having a neck Injury.
  • Pregnant ladies and girls having menstruation can avoid performing this.
  • Heart Patients, low blood pressure patients should not perform this pose.
  • People suffering from Diarrhea, Asthma should avoid this pose.
  • It’s always the best to considering the experts’ advice, when you performing any yoga pose.
  • Do not round your back. Keep it straight.
  • Beginners can hold the back of the thigh by your hands, if it is difficult to raise your hands.
  • Do this regularly for more benefits.








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