Ardha Navasana is a Sanskrit term, with "Ardha" meaning "half," "Nava" meaning "boat," is translated as "Half Boat Pose" . Ardha Navasana involves balancing on the sitting bones while lifting the legs and torso off the ground. It is a challenging pose that engages the core muscles and strengthens the abdominal muscles, hip flexors, and lower back muscles.
How To Perform Ardha Navasana (Half Boat Pose)?
Start by sitting on the mat with your legs extended in front of you and your arms by your sides.
Engage your core muscles and start to lean back slowly, balancing on your sit bones.
Lift your feet off the ground and bring your shins parallel to the floor.
Reach your arms forward, parallel to the floor, with your palms facing down.
Lengthen through your spine and keep your chest lifted.
Hold the pose for several breaths, focusing on maintaining balance and engaging your core.
To release the pose, slowly lower your feet and come back to a seated position.
Modifications
If you find it difficult to balance, you can hold the backs of your thighs with your hands to help maintain stability.
As you become more comfortable with the pose, you can start to straighten your legs and lift your feet higher off the ground.
Avoid rounding your back or hunching your shoulders, as this can strain your lower back.
Focus on breathing deeply and maintaining a steady gaze to help with balance and concentration.
Benefits
Strengthens the abdominal muscles: Ardha Navasana is an effective way to target and strengthen the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis.
Improves core stability: Balancing on the sitting bones and holding the pose requires engaging the core muscles, which can improve overall core stability and balance.
Tones the hip flexors: The hip flexors are engaged and strengthened during Ardha Navasana, which can improve flexibility and tone in this area.
Supports good posture: Ardha Navasana can help strengthen the muscles that support good posture, including the lower back muscles.
Stimulates digestion: The pose can help stimulate the digestive system and improve digestion.
Calms the mind: Focusing on balance and engaging the core muscles can help calm the mind and reduce stress and anxiety.
Improves overall body awareness: Ardha Navasana requires awareness of the body's alignment and balance, which can help improve overall body awareness and mindfulness.
Contraindications
Lower back pain or injury: If you have a lower back injury or pain, it is best to avoid Ardha Navasana, as the pose can put pressure on the lower back.
Neck injury or strain: If you have a neck injury or strain, it is important to keep the head and neck in a neutral position during the pose to avoid exacerbating the injury.
Pregnancy: It is best to avoid Ardha Navasana during pregnancy, particularly in the later stages, as it can be uncomfortable and put pressure on the abdomen.
High blood pressure: If you have high blood pressure, it is best to avoid holding the pose for an extended period of time or practicing it with your legs extended.
Menstruation: If you are experiencing heavy menstruation, it is best to avoid Ardha Navasana, as it can put pressure on the pelvic area and aggravate cramps.
Chakras
Manipura Chakra (Solar Plexus Chakra)
Swadhisthana Chakra (Sacral Chakra)
Anahata Chakra (Heart Chakra)
Vishuddha Chakra (Throat Chakra)
Doshas
Kapha
Pitta Vata
Dristhi
Toes or up towards the ceiling
Meridians
Ardha Navasana (Half Boat Pose) can have an impact on several meridians in the body, particularly those related to the lower abdomen, hips, and legs. Some of the meridians that may be stimulated or activated during this pose include:
Bladder meridian - This meridian runs along the back of the body, from the inner corner of the eyes down to the heels. Ardha Navasana can help to stretch the back of the legs and stimulate this meridian.
Kidney meridian - This meridian runs along the inside of the legs, from the inner ankle up to the groin area. Ardha Navasana can help to stimulate this meridian, particularly when the legs are lifted off the ground.
Stomach meridian - This meridian runs along the front of the body, from the head down to the toes. Ardha Navasana can help to stimulate this meridian by engaging the abdominal muscles and stretching the front of the body.
Spleen meridian - This meridian runs along the inside of the legs, from the big toe up to the chest. Ardha Navasana can help to stimulate this meridian, particularly when the legs are lifted off the ground.
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