Half Boat Pose

Ardha Navasana · अर्ध नावासन

Half Boat Pose

Ardha Navasana · अर्ध नावासन

Core

Level

Intermediate

Body

Core

How to practice

Let your belly support you and keep the back of your neck long. Rest on your back with knees bent and feet down. Exhale to lift your head and shoulders a little, then lower gently.

Benefits

Builds endurance in the abdominal muscles and hip flexors while practicing steady breathing under effort. The lower position increases the challenge of keeping the trunk steady.

Who should avoid or modify

Bend the knees or keep the feet down if the lower back strains. Avoid this strong abdominal effort during pregnancy or while recovering from abdominal surgery. Raise the torso or shorten the hold if the back loses comfortable support.

Recommended next

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Boat Pose

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Staff Pose

Dandasana

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Corpse Pose

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Counterposes

Poses that balance and release this shape

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Staff Pose

Dandasana

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Bridge Pose

Setu Bandha Sarvangasana

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Corpse Pose

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Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Half Boat Pose

Ardha Navasana · अर्ध नावासन

Half Boat Pose

Ardha Navasana · अर्ध नावासन

Core

Level

Intermediate

Body

Core

How to practice

Let your belly support you and keep the back of your neck long. Rest on your back with knees bent and feet down. Exhale to lift your head and shoulders a little, then lower gently.

Benefits

Builds endurance in the abdominal muscles and hip flexors while practicing steady breathing under effort. The lower position increases the challenge of keeping the trunk steady.

Who should avoid or modify

Bend the knees or keep the feet down if the lower back strains. Avoid this strong abdominal effort during pregnancy or while recovering from abdominal surgery. Raise the torso or shorten the hold if the back loses comfortable support.