Half Boat - Ardha Navasana (Ardha Nāvāsana)

Try out this Asana with me?, Health Challenge Invite. ?rdhva Mukha Pa?cimott?n?sana

STEPS :

1. Sit on your mat with your straightened legs stretched in front, 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.
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.

Benefits

 

• Improves balance and digestion.
• Deep stretch for your hamstrings, strengthens abdominals, spine and hip flexors.

Who Can Do

Consult a doctor before beginning an exercise regime.