Basic SittingBeginner
Half Boat Pose
Ardha Navasana
Half Boat Pose (Ardha Navasana) lowers the torso and legs closer to the floor while maintaining boat-shaped lift, intensifying core endurance.
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How to Perform
- 1
Begin in Paripurna Navasana with legs extended and spine tall.
- 2
Interlace fingers behind head or extend arms forward for added challenge.
- 3
On an exhale, lower torso and legs toward the floor until shins hover and low back stays broad.
- 4
Keep belly drawing in, ribs soft, and thighs squeezing together as you breathe steadily.
- 5
Hold 3–5 breaths, then inhale to rise back to full boat or exhale to release.
Benefits
- Strengthens deep abdominal and hip flexor muscles for spinal support.
- Builds stamina and stability for transitions between seated and supine shapes.
- Improves control of breath under muscular demand.
Alignment Cues
- Shoulder blades lift away from mat while neck stays long.
- Legs hover at a consistent height without dropping feet.
- Elbows stay wide if hands cradle head.
- Spine remains in one long line without arching or collapsing.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Lumbar disc injury
- • Hip flexor strain
Recommended Props
Strap around thighsBlock between thighs
Tags
Basic SittingBeginnerCoreLegsSpineStaff and Boatasana