Half Boat Pose: Ardha Navasana | Traditional
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
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.