middle level

• lengthen the neck
• shoulders away from ears
• lift the shoulder blades off the floor
• lower back on the floor
• tuck the pelvis
• quadriceps active
• feet active and together
• chest up
• rotate thighs inward
• abdomen in

Ardha Navasana is a strength-building pose that strengthens the core muscles. Beginners are advised to start by lying on their back, with arms stretched alongside the body and legs lifted at a 45-degree angle.