Intermediate Yoga: How to do Ardha Navasana | Low Boat Pose

Transcript

[Music] hello friends [Music] welcome back to nutrition [Music] shape it up yoga is a systematic practice of physical exercise breath control relaxation diet control positive thinking and meditation aimed at developing harmony in the body mind and environment on nutrition we will be covering beginner to advanced yoga practices please like share and and click the bell icon so that you get notification whenever we post a new video well without wasting any more time let's get into the video now let's talk about our dawn of asana it is also known as low boat pose navasana's also called the half boat pose because of the shape that the body acquires while performing this it is described as arda means half na va means boat and asana means posture it includes variations such as pari por nanov asana full boat pose r don of ausanna half boat pose and dekapatanov asana one-legged boat pose level intermediate style vinyasa yoga duration 30 to 45 seconds repetitions none strengthens abdomen vertebral column hip flexors stretches hamstrings and hip flexors benefits [Music] tones your muscles build strength in your body improves your balance increases confidence and self-worth regulates the menstrual cycle and hormonal imbalance it helps in stimulating glands increases proper digestion and immunity stimulate the thyroid tones the kidneys now let's see how to perform sit with your knees bent and your feet flat on the floor extend your arms at your sides palms up lean back lift your feet and straighten your legs so your body forms a v-shape lower your back toward the floor then lower your legs stop when your legs and shoulders are a few inches from the floor pull your belly button in toward your spine breathe deeply if this feels uncomfortable do it with your back on the mat and don't lower your legs as far [Music] precautions sit with your back near a wall to do this pose if you have an injury or you are just starting this the ladies who are pregnant or girls having menstruation can avoid performing this heart patients and people with low blood pressure should not perform this pose people suffering from diarrhea asthma should avoid this pose do not round your back keep it straight beginners can hold the back of the thigh by your hands if it is difficult to raise your hands [Music] still have doubts [Music] comments below hope you have found our content informative thank you for watching see you in the next video [Music]