Ardha Navasana (Half Boat Pose): How to Do, Benefits & Variations
Introduction
Ardha Navasana, also known as Half Boat Pose, is a strengthening yoga posture that primarily targets the core while also engaging the legs, hip flexors, and back. It is a beginner-friendly variation of Navasana (Full Boat Pose) and is an excellent way to build core stability and improve balance. This pose helps to develop concentration and mental endurance by requiring the practitioner to hold the position while engaging muscles.
The name comes from the Sanskrit words Ardha (half), Nava (boat), and Asana (pose), which combined means “Half Boat Pose.”
How to Do Ardha Navasana (Half Boat Pose)
Step-by-Step Instructions:
1️⃣ Start in a seated position on the mat with your knees bent and feet flat on the floor, hip-width apart. Keep your back straight and shoulders relaxed.
2️⃣ Place your hands on the floor behind you for support, with fingers facing forward. Alternatively, you can keep your hands resting on your thighs.
3️⃣ Lean back slightly to engage your core, then lift your feet off the floor. Bring your knees toward your chest, keeping your legs bent.
4️⃣ Extend your legs in front of you, so your shins are parallel to the floor. Keep your feet flexed, and your knees slightly bent if needed.
5️⃣ Lift your chest while keeping your spine straight and your shoulders relaxed. Engage your core, and avoid rounding your lower back.
6️⃣ Hold the position for 15–30 seconds, breathing deeply and maintaining balance. If possible, you can try extending your arms parallel to the floor for an added challenge.
7️⃣ Release the pose slowly by lowering your feet to the floor, followed by your back. Relax in a seated position before repeating.
Benefits of Ardha Navasana (Half Boat Pose)
✔️ Strengthens Core Muscles – Engages and tones the abdominal muscles, improving core stability and strength.
✔️ Improves Balance and Posture – Helps develop better balance and alignment by challenging the body’s equilibrium.
✔️ Stimulates Digestion – Massages the internal organs and promotes healthy digestion.
✔️ Strengthens the Hip Flexors and Legs – Engages the hip flexors, quads, and lower back muscles, increasing strength and flexibility.
✔️ Enhances Focus and Mental Clarity – The balancing nature of the pose sharpens concentration and builds mental endurance.
✔️ Relieves Lower Back Tension – Improves flexibility in the spine and reduces tension in the lower back area.
Variations of Ardha Navasana (Half Boat Pose)
1. Ardha Navasana with Hands Off the Floor
In this variation, instead of supporting yourself with your hands behind you, you can extend your arms forward or keep them by your sides. This will increase the challenge and engage the core muscles more deeply.
2. Ardha Navasana with Extended Legs
Once you’re comfortable holding the pose with bent knees, you can try extending your legs fully so they are straight and parallel to the floor. This variation requires greater core strength and balance.
3. Ardha Navasana with Knee-to-Chest Option
If you find it difficult to extend your legs fully, you can keep your knees bent and bring them toward your chest for a slightly less intense variation. Hold this pose for as long as possible while focusing on engaging the core.
4. Ardha Navasana with Alternate Leg Extensions
In this variation, one leg is extended straight while the other remains bent. Alternate legs after holding the pose for a few seconds, providing a dynamic challenge for the core.
5. Ardha Navasana with a Block or Cushion
Place a yoga block or cushion between your thighs to add extra resistance, which helps further engage the legs and core muscles.