[Pose Of the Week] Half Boat Pose (Beginner)

Build core strength & balance as you increase your confidence & focus in Half Boat Pose…

Half Boat Pose (Ardha Navasana) is a beginner-to-intermediate level seated yoga pose that challenges balance and improves core strength. This strengthening balance pose builds strength in the abdominal muscles, as well as the adductor muscles, hip flexors, quadriceps, hamstrings, and back muscles. It may also help to improve digestion and blood circulation, and is traditionally believed to enhance focus and concentration and stimulate the Navel Chakra which is associated with confidence and self-esteem.

This is a great preparatory pose to help you work towards balancing in the full Boat Pose with extended legs. Be sure to keep the back straight in the pose, abdominal muscles pulled in towards the spine, and shoulders pressed down away from the ears.

To modify the pose if you have trouble balancing, you may wish to place a yoga block behind your lower back, place your feet against a wall or a chair to assist with balance, or perform the pose seated on a chair with your hands gripping the edges of the seat. You can also ease into the pose by starting with both feet on the floor, and then lifting just one leg at a time until you find your balance.

Those who have recent back or hip injuries, who are currently suffering from diarrhea or other digestive issues, or who are pregnant should avoid this pose.

How to Do Half Boat Pose:

Sit on your mat with your straightened legs stretched out in front in Staff Pose.
Bend your knees, keeping the feet on the mat and hands at your sides.
Roll your shoulders back and lean back slightly.
Bring your hands behind your knees.
Inhale and start lifting your feet off the floor as you extend your lower legs so that they are parallel to the floor.
Try to find balance on your sitting bones.
Release your hands and extend your arms with the fingers pointing forward. Keep them parallel to the floor, in line with the lower legs.
Stay in the pose for 30-60 seconds. Keep breathing normally.
Exhale and grab your knees and bring your feet back to the floor.
Inhale and draw your upper body to the center keeping the spine straight.
With an exhalation, straighten your legs and bring your hands back to the floor in Staff Pose.