HALF BOAT POSE (Ardha Navasana)

   

Contra-indications: Recent abdominal surgery, heart problems, back injury, menstruation, pregnancy.

How to perform: First, sit on the floor with knees bent, feet comfortably on the floor and your palms beside your hips. Lift through the top of the sternum and lean back keeping your back straight. Now lift feet to the height of the knees and when you find the balance lift the arms parallel to the floor, with palms facing each other. Hold the pose for as long as you can comfortably. Release down on exhalation and soften all the muscles.

Do not tighten shoulders or arms, and do not round the back - continue to lengthen the front of the torso between the pubis and top sternum.

Do keep your shins parallel to the floor, legs together and hold your torso and thighs at a right angle. Keep breathing!

What if... I don't have enough strength to hold the pose? Keep hands on the floor beside your hips or hold on to the backs of your thighs.

Benefits: Strengthens the abdomen, hip flexors, as well as lower back muscles. Benefits a number of abdominal and back conditions, including sciatica, lumbago, colitis, constipation, and irregular menstrual cycle. Tones kidneys and improves digestion.

  
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