Ardha Navasana

8587373 - woman lay and training on ground

Ardha means half.  Nava is a ship, boat or vessel.  Postures are named from the shape the body takes, in this case of a boat.

How to do:

Sit on the floor and stretch your legs out in front of you.   Exhale and recline the upper body back so that you are on your sits bones (the boney protuberance at the attachment of the glutes and hamstrings).  Keep your torso stick straight as you raise your legs up.  Keep your knees bent and lift your feet off the floor, feet pointed.   Continue to lift your feet until your shins are parallel to the ceiling.  Extend your arms straight out from your shoulders with your palms facing in towards your legs.  The balance of the body is resting on the sits bones deep in the buttocks.  Feel the power of your abdominal and deep spinal muscles as you hold this pose for three inhales and exhales.  To further challenge yourself in this pose straighten your legs up towards the ceiling with your feet pointed.  You will look like an upside down capital A.   Do this three times holding each set for three inhales and exhales.


  • Strengthens the back
  • Strengthens the abdominals
  • Stretches the hamstrings
  • Tones the internal abdominal organs
  • Tones the liver, gall bladder and spleen

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