Ardha navasana or half boat pose

 Ardha navasana or half boat pose  start from a seating position and the hands are gripped around the back of the legs and the knees are bent at a 90 degree angle.

Both legs are pulled in toward the abdomen. The core is specifically engaged to maintain the balance on the sits bones. Make sure that you have a straight back while doing this yoga pose. The back should not be bend as it can cause you an injury. The front of the torso lengthens the pubis and top of the sternum as the spine extends in both directions reaching up to the sky and rooting down to the earth. It provides flexibility and strength to the body, it also strengthens and improves the mental health of the practitioner.

How to Do Ardha Navasana 

1. Sit on your mat with your straightened legs stretched in front, i.e. Dandasana.
2. Bend your knees keeping the feet on the mat and hands on your side.
3. Roll your shoulders back and lean slightly on your back.
4. Bring your hands behind your knees.(Then legs are stretched straight forward and keep them stiff at an angle of 30 to 35 degrees.)
5. Inhale and start lifting feet off the floor and extend your lower legs so that they become parallel to the floor.
6. Try to find balance on your sitting bones.
7. Release your hands and extend your arms with the fingers pointing forward. Keep them parallel to the floor, in line with the lower legs.
8. Stay in the pose for 30-60 seconds. Keep breathing normally.
9. Exhale and grab your knees and bring your feet back to the floor.
10. Inhale draw your upper body to the center keeping the spine straight.
11. With an exhalation straighten your legs and bring your hands to the floor.

Precautions

1. Avoid practicing ardha navasana in case of pregnancy or menstruation.
2. Patients of asthma and diarrhea should not practice it.
3. Do not practice ardha navasana in case of a neck, back, hip, knee, or ankle injury.
4. In the case of Insomnia or when the heavy head, refrain doing half boat pose.
5. Always practice ardha navasana with a straight back and avoid any slouching.
6. Do it under proper guidance to prevent misalignment and internal injury.

Ardha Navasana Benefits

Holding the Ardha Navasana pose demands a straight back and it eventually works to strengthen the back muscles. It also involves the abdominal region that activates the Manipura chakra (Solar plexus). This helps the practitioner to gain confidence and enhance self-esteem.

Following are some health benefits of performing Ardha Navasana;

1. Strengthens the body

Half boat pose works the muscles of the abdomen, hip flexors, and spine. This enhances the endurance of muscles and makes them stronger. The core muscles are also involved along with arms and legs, therefore it strengthens the entire body.

2. Improves balance

While holding the pose, the entire body is balanced on the sitting bones. The lower body and the upper body is lifted, thus the pose is all about finding the balance. With regular practice, body balance improves.

3. Burns belly fat

This pose involves the contraction of abdominal muscles and serves as a workout for them. This makes the practitioner’s body toned and the energy spent on holding the pose helps to burn the extra fat layer of the abdomen.

4. Improves digestion

Ardha navasana involves the abdominal muscles that cause the stimulation of digestive organs. This improves the functioning of the digestive system and prevents related disorders.

5. Enhances blood circulation

It regulates the blood circulation in the lower body. Enhanced blood circulation aids in relieving pain, shivering, and stiffness in the legs. Besides, it makes them stronger.

6. Boosts self-confidence

It activates the Manipura chakra located behind the navel. This chakra is associated with the energy and will power. Hence, Ardha navasana helps in increasing self-confidence and self-esteem.

7. Improves detoxification

Ardha navasana activates the kidney and helps in the detoxification process. With enhanced detoxification, helps absorbing essential nutrients. It also aids to filter blood and maintains homeostasis.

8. Stress buster

By removing the toxins from the body, this pose calms the mind and reduces stress, anxiety, and even depression. Therefore, the ardha navasana also serves as a stress buster.