Karuna Yoga Vidya Peetham Bangalore

Ardha Navasana – Half Boat Posture

(ardha – half, nava – boat)


  • Come to sitting posture called Dandasana (staff pose), interlock your fingers and place it back of head.
  • Exhale, recline the spine back and simultaneously raise your both legs at 35 degree angle. So, crown of head and toes at same level.
  • Keep balancing at your buttocks muscles.
  • Stay for 10 to 30 seconds, by breathing at your abdominal muscles, deeply.
  • Do not have hunch back and keep both knees straight, by gazing at your big toes.
  • Inhale, return back to Dandasana, and repeat one more time.



  • Strengthen abdominal muscles and lower back muscles.
  • Make abdominal fat to reduce rapidly,
  • Increases intensity of awareness and concentration.
  • Bring balance at our body and mind level.
  • Remove oscillation mental state.
  • Peoples, who have weak back, will be panacea for them.




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