Half Boat Bag

Half Boat Pose, also known as Ardha Navasana , is a yoga exercise that strengthens the core , especially the abdominal muscles and hips . This pose also helps improve balance and stability in the body while working on spinal extension and posture.

Correct technique and form

Follow these steps to perform Half Boat Pose correctly:

  • Sit on the floor with your legs stretched out in front of you and your back straight.
  • Place your hands behind your hips for support and lean back slightly while keeping your spine extended.
  • Bend your knees and lift your feet off the floor so that your shins are parallel to the floor.
  • Engage your core and lift your arms forward to shoulder height next to your legs.
  • Keep your back straight and your chest lifted as you balance on your sit bones.
  • Hold the position for 5-10 breaths and then slowly lower the feet back down.

Common errors

Here are some typical mistakes during Half Boat Pose and how to avoid them:

  • Arched back : Keep the spine straight and avoid rounding the back while lifting the legs.
  • Tense shoulders : Make sure to relax your shoulders and avoid pulling them up towards your ears.
  • Lack of core stability : If the core is not properly engaged, it can lead to imbalance and overloading of the back.

Modifications and Variations

To adapt the Half Boat Pose to your flexibility, try these modifications:

  • Hands on the floor : If balance is difficult, you can keep your hands on the floor next to your hips for support as you lift your legs.
  • Bent knees : If it's difficult to keep your legs straight, you can keep your knees slightly bent and focus on strengthening your core.

For a bigger challenge you can:

  • Stretching the legs : Once you have achieved your balance, you can try stretching your legs straight out in front of you to increase the intensity of the abdominal muscles.

Reps and sets

Hold the pose for 5-10 breaths and repeat 2-3 times to improve core strength over time.

Breathing pattern

Breathing must be calm and controlled. Inhale as you lift your legs and exhale slowly as you maintain your balance and lengthen your spine. Pay attention to keeping your breathing steady throughout the exercise.

Videos with different approaches

Watch these new videos for a visual guide to properly performing Half Boat Pose:

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