There are various steps that need to be taken into account in order to perform this pose. They have been pinpointed below:-
You are initially required to sit down and keep your legs straight in front of you. Your hands need to be pushed on the floor behind the hips and the fingers needs to be pointed towards the feet. Raise yourself through the top of the sternum and bent slightly. Take into consideration that your back doesn't gets round. You need to elongate your torso between the pubis as well as top sternum
You need to breathe out and tilt your knees and raise your feet from the floor in a way that the thighs are angled in 45-50 degrees in comparative to the floor. Elongate your tailbone into the floor and try to raise your pubis towards the navel. In case it is possible, try to keep your knees erect and lift the tip of the toes a little higher from your eyes. If you are not capable of doing so then keep your knees bent and raise your shins in align to the ground
Your arms need to be extended next to the legs, parallel to one another as well as the floor. Try to take your shoulder blades across the back and reach them with the help of the fingers. When it is not possible, you are supposed to keep your hands upon the floor near your hips
Your lower belly needs to be quite soft and must not get hard or thick. You must also try to maintain the lower belly flat. By pushing your heads of thigh bones onto the floor so as to monitor the pose, you are supposed to raise your top sternum. You need to take your chin towards the sternum in order to keep the base of the skull raised away from the back of the neck
Initially you can remain in this pose for 10-20 seconds. However, with the pace of time you can stay for around 1 minute. By breathing out, you can release your legs and by breathing in you can sit straight
The main anatomical focus of this pose is upon the knees, feet, shoulders, thighs, hips, belly and lower back.
Ardha Navasana is quite effectual pose as it tends to stimulate the kidneys and enhances the functioning of the thyroid gland. It is also considered as an effective pose as it tends to stimulate the prostate gland. The application of this pose has proved to be therapeutic for mild sciatica, asthma, indigestion related problems, osteoporosis and backache.
There are various benefits that can be availed by regular practice of Ardha Navasana that has been pinpointed below:
It assists in intensification of the core muscles of the abdomen
Since the exercise tends to elongate the spines, it can assist in enhancing the alignment
By regular practice of the pose, it can tone the large as well as small intestine
The lower back muscles of the body is also strengthened with the help of the pose
A person can stretch his hamstrings in performing this pose
It further assists in elongating and strengthening the hips flexors
There are numerous precautions that needs to b considered prior to venturing into the pose. Ardha Navasana is not advisable if you are suffering from chronic headaches, heart problems, insomnia, low blood pressure, diabetes, asthma and injury in the abdomen. You must also void practicing this pose in case you have a severe knee, hip, shoulder or arm injury. Those women who are menstruating or are pregnant must also try to avoid this practice. In case you have a neck problem, then you are advised to practice this pose against the wall in order to prevent the neck strain. Your head can rest over the wall while you extend your legs.
In case you find this pose quite challenging, then you can practice this pose by sitting upon the edge of the chair and your knees must be bent at right angle. You need to grasp the side of the chair with the assistance of your hands and take your body forward. Keep your arms erect and raise your buttocks off the chair. You are supposed to remain in this pose for some time and lift your heels up from the floor. Remember to ensure that only your heels are off the floor but not the ball of your feet. Lift your sternum forward and upward and remain in this pose for sometime. Being a beginner, you can also make use of the belt around the soles of the feet in order to assist in straightening your legs.
Variation to this pose can be attained by bringing yourself to Full Boat pose. You can also interweave your index as well as middle fingers around the big toes. Try to elongate your legs.
In case you find your hamstrings are tight, then it would be difficult for you to straighten your legs. Hence, under such circumstances you are supposed to keep your knees tilt and develop your core strength initially. After having developed the inner strength you would be capable of lifting your hands and hold your outer thighs in order to attain support. With the pace of time, you would be capable of straightening your arms and legs.
Partner is required in this type of pose which needs support. Hence, partner in this pose can assist you in bringing your shoulder blades at the back and help in raising your sternum by keeping his hands over your back and chest so that you can lift easily.
Using the preparatory poses you can prepare yourself for the forthcoming poses. They tend to be effectual as it makes your body flexible. There are two preparatory poses that can be performed such as Adho-Mukha Svanasana and Uttanasana.
The various follow-up poses for Ardha Navasana are Adho Mukha Svanasana, Baddha Konasana, Halasana, Salamba Sirsasana and Utkatasana. These poses have always proved to be very beneficial for the mental and physical state of body.
Ardha navasana is often presented as a pose that tends to strengthen the abdomen. It also strengthens the deep hip flexors. Hence, you must practice to anchor the heads of the thighs bones into the pelvis. Always keep into consideration that the lower belly must remain firm.