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Asana name: Half Boat Pose

Sanskrit name: Ardha Naukasan

Meaning: Half Boat Pose

General Benefits:
Good for beginners having weak back. Back muscles are toned up. It stimulates the nerves, strong diagonal stretch in the body concentration.


Benefits for Women:


Therapeutic Applications:
Back pain, Neck pain, Asthma.


Taking the Position:
In prone position, bend the left arm and place it behind the back palm facing up. Stretch the right arm above the head. Exhale and while inhaling raise the right hand, head, chest and right leg above the ground. Breathe normally while you maintain the asana.


Releasing the Positions:
Inhale and while exhaling slowly lower the shoulder, forehead, right arm and leg onto the floor. Return both hands to the sides of the body and place the chin on the ground, returning to prone position. Now practice on the opposite side.


Anatomical Focus:
Focus on lower back, buttocks, shoulders.


Anatomical Awareness:
Focus on entire spine


Do's:


Don'ts:


Precautions & Contraindications:


Step 1


Step 2


Step 3


Variations & Tips:


Preparatory Poses:


Follow-up Poses:


Position:
Prone.