Benefits: Effectively massages the organs in the abdominal cavity, regulates the functions of the liver, gallbladder, and spleen, and exercises the muscles of the spine. Enhances balance, strengthens abdominal muscles, and tightens the abdominal area.
Yoga Pose - Ardha Navasana (Half Boat Pose)
1. Sit on the mat with a straight back, hands placed on the ground on either side of the hips. Cross your hands and hold your head above the neck. Keep your elbows slightly outwards, opening up the shoulders and avoiding any inward curve in the waist.
2. While exhaling, slightly tilt the body backwards without lifting the feet off the ground. Maintain a 60-degree angle between the upper body and the ground, keeping the spine straight and avoiding any contact between the back and the ground.
Common Mistakes
When practicing, if the back is curved and tilted backwards, it can create incorrect pressure on the spine, causing the body's center to shift and potentially resulting in spinal injuries. Additionally, this imbalance can also lead to injuries in the buttocks.
Tips
Keep both feet extended and together, grounded on the floor, using the strength of the abdomen and back to control the body. Keep your eyes focused on the toes or the front of the body to help stabilize yourself. Breathe normally, without holding your breath. Avoid pressing the head forward with your hands to prevent straining the neck. Gently touch the back of the head with the palms, opening up the shoulders and feeling the spine extend diagonally upwards.
