Half Boat Pose
- At July 06, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Half Boat Pose is a sitting balance pose that is slightly less difficult than Full Boat. While it may look simple, it can be challenging especially if your mind tends to wander. Staying focus is key to doing the pose. Doing yoga balance poses can help you yo maintain your balance throughout life to prevent falls and serious injury. Half Boat Pose also builds core, arm, and leg strength.
English Name: Half Boat Pose
Sanskrit Name: Ardha Navasana
Difficulty Level: 4
Start Position: Staff
Instructions:
Step 1.
From Staff pose, bend both knees and lean back until you can balance on your sit bones.
Step 2.
Lift you feet until your skins are parallel to the floor.
Step 3.
Extend both arms keeping them as parallel to the floor as possible.
Step 4.
Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.
Step 5.
Vinyasa into Full Boat or slowly lower your legs to the floor returning to staff pose. Repeat if desired.
Physical Benefits:
- Lengthens neck, spine, arms and legs
- Strengthens core muscles
- Opens up the chest, shoulders, and throat
- Improves balance
- Improves digestion and circulation
- Improves posture
- Strengthens legs, hips, groin, arms and abdomen
Mental Benefits
- Improves focus
- Calms the mind
- Improves concentration
Contraindications:
- Pregnancy
- Low blood pressure
- Neck, low back, shoulder and hip pain
- Leg and ankle pain or injury
Half Cobra (Ardha Bhujangasana)
- At March 10, 2020
- By Daniel
- In Asana, Yoga Benefits
- 0
Half Cobra has the same physical and mental benefits of Cobra Pose. If you are new to yoga and have limited flexibility, you can do Half Cobra instead of Cobra pose in Sun Salutations and other yoga routines until you develop flexibility to do full Cobra pose.
English Name: Half Cobra
Sanskrit Name: Bhujangasana
Difficulty Level: 4
Start Position: Lying on belly
Instructions:
Step 1.
Position your hands alongside your ribs.
Step 2.
Inhale, slinging your chest forward and slightly up, keeping your belly on the floor.
Step 3.
Extend through the crown of your head and keep your shoulders drawn back. Gaze at the floor.
Step 4.
Hold for several breaths, or as long as is comfortable, and exhale back to start position. Repeat if desired.
Physical Benefits:
- Improves circulation
- Improves posture
- Improves digestion
- Opens the chest and shoulders
- Lengthens the spine
- Increased spinal flexibility
- Strengthens lower back
- Strengthens shoulders
Mental Benefits
- Reduces stress
- Improves focus
- Reduces mild depression
- Reduces anxiety
Contraindications:
- Pregnancy
- High blood pressure
- Severe spinal injury
- Severe neck injury