Navasana Variation Ardha
अर्ध नावासन
Target Muscles
Benefits (6)
- + Strengthens the core and abdominal muscles
- + Improves balance and stability
- + Stimulates abdominal organs and aids digestion
- + Strengthens hip flexors and spine
- + Builds confidence and determination
- + Improves posture
Avoid If (5)
- - Recent abdominal surgery
- - Lower back injury or chronic back pain
- - Pregnancy (modify or avoid)
- - Asthma or heart problems (practice with caution and shorter holds)
- - Neck injury (keep head in line with spine)
About
Ardha Navasana, or Half Boat Pose, is a foundational seated core strengthener that builds abdominal strength and improves balance. It helps to engage the deep core muscles while maintaining a lifted chest and lengthened spine, making it accessible for beginners.
Step-by-Step Instructions
1. Sit in Dandasana (Staff Pose), legs extended straight forward and hands on the floor beside your hips.
2. Inhaling, bend your knees and place your feet on the floor, heels close to your hips.
3. Exhaling, lean back slightly, keeping your spine straight. Place your hands on your thighs behind your knees for support.
4. Inhaling, slowly lift your feet off the floor until your shins are parallel to the floor. Toes should be pointed upwards.
5. Keep your back straight and lift your chest. Draw your navel in and engage your core strongly.
6. If you feel stable, release your hands from your thighs and extend them straight forward, palms facing each other.
7. Relax your shoulders and draw them away from your ears. Focus your gaze on your toes or a steady point.
8. Hold for 15-30 seconds, maintaining deep and steady breaths. Maintain the length in the spine.
9. Exhaling, slowly lower your feet back to the floor and return to Dandasana.
10. Repeat as needed or rest.