Ardha Navasana – How To Do And Benefits

Ardha Navasana is commonly known as Half Boat pose. It is derived from two Sanskrit words Ardha and Nava. Ardha means half and Nava means boat. In this particular pose the body attains the shape of a boat, and all the balance is put on the hips. Half boat poses is really very much beneficial in curing health problems. A lot people practice this pose on a regular basis.

Ardha Navasana

It really helps them in relieving their stress and improving their digestive growth. This yoga asana is very popular among the young girls and boys as it helps them to tone their body. They keep themselves mentally and physically fit by doing this asana once or twice in a day. So to tone your hips and buttocks follow the simple steps given below.

Steps To Do Ardha Navasana

1. Firstly, sit on the mat with your both legs spread straight in front of you.
2. Keep your eyes open throughout the pose. Your arms should be kept firmly on the sides, whereas keeping your palms on the floor.
3. Take a deep breath and slowly start bending your knees. Allow your knees to be on the floor. Just be comfortable.
4. Now, keeping your back straight, slowly lift up your sternum and allow your body to lean back.
5. Now, carefully lift up your feet to the height of your knee. Keep your calf muscles parallel to the floor and let the thighs remain perpendicular to the knee.
6. The arms should be held at the same level and should be in line with the toes.
7. Remain in the final position as long as you can. Keep holding your breath when you’re in the final position.
8. Then breathe out and slowly return to the supine position. Just relax your whole body.
9. Practice 3 to 4 rounds. After each round, relax in shavasana.

See More:  Yoga Anjaneyasana

There can be variation made once you fully attain this asana. After Ardha Navasana you can simply try full navasana. Though Ardha Navasana is very much beneficial but still some people should completely avoid it. People suffering from low blood pressure, menstrual and headache should completely avoid performing this pose. If the practitioner has suffered any kind of knee injury or neck injury, please avoid performing this asana.

If you’re an asthma patient or if you’re suffering from heart problems, this asana should be completely avoided.Ardha Navasana definitely helps in building your strength and power throughout the torso, but make sure that you perform this asana within your limits. In case of medical concern, please consult physiotherapists who can guide you in a much better way.

See More:  Ardha Matsyendrasana Benefits


Ardha Navasana has multiple benefits that have long lasting effects on its practitioner. Ardha Navasana not only increases flexibility of your body, but also helps in building steadiness to its core. It helps in the stimulation of your abdominal organs. It also helps in improving the digestive system of your body.

It stimulates your body’s metabolic rate and also helps to maintain the balance. This pose also helps in strengthening the hip flexors. You can also enhance the alignment of your body by stretching the spine. This posture also helps in improving the blood circulation of your body. It also regulates the function of your pancreas and kidney.

So start practicing this asana from today. Make sure that you should do this pose every day. Early morning repeating this asana for 3-4 times will not only revitalize your energy, but also keep you healthy and fit all day long. In case if your morning schedule is busy, start you can even do it during evening hours.

See More:  How To Do Ardha Chandrasana

Images Source: Shutter stock