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Ardha navasana

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  1. Sit Straight on the floor
  2. Spread your legs in front of you. It’s the initial position.
  3. Slowly bend your legs, by bend your knees
  4. Place your hands on the floor behind your back and give a force.
  5. Raise your half-bent legs with the front of your leg below the knee parallel to the floor.
  6. Balance on your pelvic bones.
  7. Straighten your arms infant of the front of your leg below the knee’s level.
  8. Try to maintain your back straight as possible.
  9. Stay the pose for as long as you can.
  10. Breathe out, release, relax
  11. Repeat the above steps from the initial position.


  • Tones your muscles.
  • Gives strength for your body.
  • Improves your balance.
  • Proper digestion.
  • Increases the confidence.
  • Strengthens your spine.
  • Stimulates glands
  • Tones the kidneys[1]

Related Asanas

Special requisites

Initial practice notes


External Links