Sit on the floor and stretch your legs out in from and keep them straight. Lean your trunk back and simultaneously raise your legs from the floor, keeping the knee taut and toes pointed. Keep your legs at an angle of about 30 or 35 degrees from the floor and the crown of the head in a straight line with your toes. Hold this pose for 20 to 30 seconds. Breathe normally. Being able to stay for a least one minute in this posture indicates strong abdominal muscles. Deep inhalation in this Asana will loosen the grip on the abdominal muscles.


Ardha means half and Nava means boat or ship or vessel. This posture gives the body the shape of a boat and therefore the name.

  1. In this Asana one feels the grip of the muscles of the abdomen and the lower back area. This will exercise not only the abdominal muscles but also the abdominal organs.
  2. This particular posture works on the liver, gall bladder and the spleen. After a few days practice the back gains strength.
  3. Weak back muscles are a problem in many ways, especially for woman at child bearing age. This asana will definitely help to strengthen the back and all the spinal columns.
  4. As long as the back is strong, one feels young though advanced in age.
    This Asana brings life and vigor to the back and enables us to grow old gracefully and comfortably.


The remainder of the body should be allowed to touch the floor. Keep the legs ata an angle of about 30 to 35 degrees from the floor and the crown of the head in line with the toes. Do not hold the breath while practicing this Asana.