Ardha Navasana (Half Boat Pose) How to Do Step by Step for Beginners with Benefits and Precautions

Transcript

[Music] namaste my name is Sandeep Philippi today we will learn a simple practice kalus earlier now us in all a half boat pose or urdhva means half and now means boat this evident allison is a preparatory to get into a Buddha now us and our novice in force a boat pose it is a seated pose which is very helpful to improve the strength in the abdomen abdomen is very important if those muscles are stronger all the other movements can also become a little easier let us see how to get into this other than our behalf both pose for that you become two sitting in this particular position sitting like this and then holding the inner thigh with both the paths when people come to this posture they're not aware of the position of the spine because when they come to this position the spine usually tends to slouch which brings lot of strain and tension in the lower back region in the sacrum area especially so it is very important to keep the spine to keep the pelvis in a neutral position because the moment I keep the spine the pelvis into a neutral position my back becomes approached so I will maintain my back straight up after keeping the back straight I will leave this behind in such a way that there's no point of time and relaxing the spine and slouching it back I keep my spine straight even when I'm leaving behind so I will leave behind with a straight back engaging the core and as if feeling I am sitting on a tripod the tripod is two sitting boats which are on the flow and also the tailbone region which is on the floor so I sit like this on a tripod after leaning behind I will it both my legs it'll up in such a way the legs are in line straight line to the floor remember I'm not slouching and keeping my back straight my core is engagement chest is not collapsing my sternum is little opened and then once we find that this posture becomes a little easier that we can release the hand sitting on the tripod keeping the upper back active by pushing the shoulders behind and maintaining here for a while as we keep on doing this maintaining the back straight keeping the legs aligned releasing the hand and keeping the shoulders together be little behind and scapula a little together it will help to keep the back straight and also it will start strengthening the abdomen holding back straight core active letting behind without searching lifting the legs and then releasing the hand and just couple a little English hold for about few breaths maybe you can hold for about initially to start with three breaths later on you can reach to about ten breaths once this practice becomes little easier then what you can do is you can go into an arson where you're even both the legs which are bent in this order now will become straighter ardha navasana is a preparatory practice to go into now ascend and also very good for strengthening the abdomen region the abdomen wall thank you for watching the video friends if you liked hit the like button and if here any comments any guidance any questions any queries needs to write to us we will revert back to you thank you for watching