Pose library›Strength
Intermediate · Strength

Half Boat Pose
Ardha Navasana

A lower variation of Boat Pose that challenges trunk stability and controlled breathing.

Instructional illustration of Half Boat Pose
LevelIntermediate
Pose typeStrength
Primary focusCore, Hip flexors

How to practice Half Boat Pose

  1. Sit with knees bent and lift the feet from the floor.
  2. Lean back while keeping the chest open.
  3. Lower the torso and legs toward the floor without touching down.
  4. Reach the arms forward and hold while breathing steadily.

Practice tips

  • Keep the knees bent to protect the lower back.
  • Support the head lightly if the neck tires.
Practice note: Stop if the lower back arches or feels strained.
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