Nabhi Darsanasana

Beginner

Seated Asanas

Nabhi Darsanasana

Navel Seeing Pose

(na-vi-dar-sa-na-sun)

Meaning: nabhi = navel / darsan = seeing

Preparation

Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Place the palms on the thighs. Exhale. Inhaling, raise the torso up rounding your shoulders forward slightly. Keep feet on the floor, toes slightly pointed and bring chin toward the chest. Look at the navel (belly button). Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly roll the back down to the floor. Inhale, exhale, and relax.

Tips

  • Keep the thighs active and feet pointed during the practice.
  • If painful, lower the back using elbows when coming out of the pose.

Mental & Emotional Health:

Precautions

Avoid

If you have chronic/serious neck problems avoid bending the neck in this pose.

Be careful

If you have sciatic nerve or lower back issues, especially while coming out of this pose.

Benefits

General

  • Strengthens abdomen.
  • Stimulates the abdominal organs.
  • Improves digestion.
  • Reduces abdominal fat.

Therapeutic

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