Half Boat Pose (Ardha Navasana)

The Sanskrit word “Ardha” means “Half”, “Nava” means “Boat” and “asana” means posture. So, Ardha Navasana is also called as Half Boat Posture.

Benefits of the Half Boat Pose (Ardha Navasana):
The Ardha Navasana strengthens the abdomen, hip flexors and spine. This asana stimulates the kidneys, thyroid and prostate glands, and intestines. Ardha Navasana also helps relieve stress and improves digestion.

How to perform the Half Boat Pose (Ardha Navasana):
- Start the asana while sitting on the floor and legs extended straight.
- Bring both palms behind your head and interlock your fingers.
- While breathing out lift your legs up.
- Now breathe out and concave the trunk, reaching the waist back. Lower the legs so that the toes are at eye level and hold this position for few seconds.
- Breathe out and come back to the sitting position (#1).

Durations/Repetitions of the Half Boat Pose (Ardha Navasana):
In the beginning, hold the asana for 10 to 15 seconds while breathing deeply. Gradually increase the time up to 1 minute. Repeat thrice atleast.

Difficulty Level and Advancement of the Half Boat Pose (Ardha Navasana):
Ardha Navasana (Half Boat Pose) is a difficulty level 3 asana recommended for beginners.

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