Ardha Navasana- Half Boat Pose

Ardha Navasana- Half Boat Pose

Navasana is a kind of Asana. It includes variations such as Paripurna Navasana – Full boat Pose, Ardha Navasana – Half Boat Pose and Ekapada Navasana– One legged boat Pose.

Nava means Boat and Asana is posing. So the Asana resemble a boat and buttocks entirely balance the body (with the V – Shape).

It strengthens Abdomen, Hip flexors and the vertebral column. It is helpful in regularizing the menstrual cycles.

It helps to stimulate the prostate glands, intestines and Thyroid. It keeps the kidney working more functional.

A step by step guide:

  1. Sit Straight on the floor
  2. Spread your legs in front of you. It’s the initial position.
  3. Slowly bend your legs, by bend your knees
  4. Place your hands on the floor behind your back and give a force.
  5. Raise your half-bent legs with the front of your leg below the knee parallel to the floor.
  6. Balance on your pelvic bones.
  7. Straighten your arms infant of the front of your leg below the knee’s level.
  8. Try to maintain your back straight as possible.
  9. Stay the pose for as long as you can.
  10. Breathe out, release, relax
  11. Repeat the above steps from the initial position.

Benefits of doing this asana:

  • 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 he 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.