Ardha Navasana - Half Boat Pose

Yoga seated pose - Ardha naukasana

Ardha navasana half boat pose is also known as ardha naukasana. Here is the meaning of the Sanskrit name of this pose. Ardha means half. Nava / nauka means boat or ship. The pose is named such as the final posture of this asana resembles a boat.

Ardha navasana is a little difficult in the beginning, especially if your back is not strong. But with practice can help you improve. Navasana needs lot of practice.

 

How to do ardha navasana - yoga boat pose

• Sit in dandasana (staff pose).
• Put your hands behind your head, interlocking fingers. Stretch your elbows out to the sides.
• While exhaling, raise the legs from the floor, keeping them stretched and stiff.
• Keep the knees tight and point the toes upwards. Your feet should be together and touching each other. Your upper body would be tilting a little backwards.
• No part of the spine should be touching the floor. Spine should be straight. Your head and feet will be on the same level.
• You are now in the position of ardha navasana.
• Stay in the pose as long as you can with normal breathing.
• To get out of the pose, exhale, lower the hands by your side, and legs straight on the floor.

 

Benefits of ardha navasana - half boat pose are same as the half boat pose / half navasana.

1. Strengthens the hips, lower back and spine.
2. Tones the abdominal muscles and digestive organs.
3. Tones arms and leg muscles
4. Stimulates the intestines, kidneys.
5. Improves digestion
6. Useful for those with hernia, prostate and thyroid problems.
7. Improves stamina and determination.
8. Relieves stress
9. Works on your core.