Traditional
Half Boat Pose
Ardha Navasana
Balance on the sitting bones with the legs and torso lowered partway back.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Half Boat Pose
- Sit on the sitting bones and hold behind the thighs if needed. Lift the feet and balance as the torso leans back. Lower the legs and upper body partway toward the floor while keeping the belly engaged. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Half Boat Pose
- Lift the torso and legs back in slightly. Lower the feet to the floor and sit upright. Pause in a neutral position for a moment before continuing.