Also known as Half Boat Pose. Ardha means half. Nava is a ship, boat or vessel. This postuFe resembles the shape of a boat, hence the name. Ardha Navasana 2 details provided to you by YogaIQ.
1. Sit on the floor. Stretch the legs out in front and keep them straight. (Step 1)
2. Interlock the fingers and place them on the back of the head just above the neck.
3. Breath out, recline the trunk back and simultaneously raise the legs from the floor, keeping the knees tight and the toes pointed. The weight of the body rests on the buttocks and no part of the spine should touch the floor. (Step 3.) One feels the hold on the muscles of the abdomen and the lower back.
4. Keep the legs at an angle of about 30 to 35 degrees from the floor and the crown of the head in line with the toes.
5. Stay in this posture for 20 to 30 seconds with normal breathing. A Hold for one minute in this posture indicates strong abdominal muscles.
6. Do not hold the breath while holding this asana, though the tendency is always to do it with suspension of breath after breath in. If the breath is held, the effect will be felt on the stomach muscles and not on the abdominal organs. Deep inhalation in this asana would loosen the grip on the abdominal muscles. In order to maintain this hold, breath in, breath out and hold the breath and go on repeating this process but without breathing deeply. This will exercise not only the abdominal muscles but the organs also.
7. There is only difference between Ardha Navasana and Paripurna Navasana is in the latter, the legs are moved higher and the distance between them and the stomach is less than in the former.
Ardha Navasana works on the liver, gall bladder and spleen. In the Starting Phase, the back is too weak to bear the strain of the pose. When power to retain the pose comes, it indicates that the back is gaining strength. This asana coupled with lateral twistings of the spine will help to strengthen the back. The importance of having a healthy lower back can be seen when we watch old people when they sit down, get up and walk, for consciously or unconsciously they support their backs with their hands. Ardha Navasana bring life and vigour to the back andhelp us to grow old gracefully and comfortably.