Half Boat Pose

Ardha Nāvāsana

Half Boat Pose
CategoryCore TypeStrength LevelIntermediate Hold20 sec MusclesCore BreathingEven breathing is the real challenge of this pose

How to do it

  1. EnterFrom Boat Pose, lower your torso and straight legs closer to the floor. Your lower back gently rounds and presses into the floor, arms reaching forward.
  2. HoldYour body forms a low curve above the floor, and your lower abs do the work. Shoulders and feet hover off the floor, gaze on your feet. Don't hold your breath.
  3. ExitExhale and gently lower onto your back.

Benefits

Targets the lower abs — exactly what classic Boat Pose misses.

Cautions

  • Lumbar disc herniation
  • Diastasis recti
  • Pregnancy

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Supine Twist Supine Twist Beginner

Where it appears

Similar poses

Raised Legs Pose Raised Legs Pose Intermediate Boat Flow Boat Flow Intermediate Both Big Toes Pose Both Big Toes Pose Intermediate Boat Pose Boat Pose Intermediate Low-Angle Leg Raise Low-Angle Leg Raise Intermediate Side-Lying Double Leg Lift Side-Lying Double Leg Lift Intermediate

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