Ardha Navasana Yoga Asana:

Ardha Navasanaalso known as the half boat pose is a variation of full navasana or naukasana pose. This pose stretches and strengthens your hip muscles, your abdomen and your spinal column. It is a very effective yoga pose to tone your hips. The asana also stimulates the thyroid, prostate glands and the intestine.

Ardha Navasana Yoga Asana Steps:

• Sit on the floor with your legs spread out in front of you. While you do this, your arms should be on the sides with your palms on the floor.
• Now bend your knees and comfortably keep your feet on the floor.
• Lift your legs up, leaning at the back, making sure that you keep your back straight. Also, lift up your knee, such that the calf muscles are parallel to the floor.
• Now lift your arms parallel to the floor and keep your palms close to your body.
• Breathe slowly and hold this position for as long as you can.
• Release slowly and repeat this for 8-10 times.