Half Boat

Ardha Nāvāsana

Read what the gnome says

Half Boat! Sit, lean back and lift the shins parallel to the floor, arms reaching forward. Spine long, chest open, core engaged. Don't round the back. Bend the knees if needed. Breathe, hold, then lower. Little rowing gnome.

Works on Abdominals · Hip flexors · Quadriceps

How to do it

1. Sit with the knees bent and lean back slightly.
2. Lift the feet, keeping the knees bent so the shins are parallel to the floor.
3. Reach the arms forward, keep the chest lifted and hold.

Common mistakes

• Don’t round the back.
• Don’t hold the breath.
• Don’t let the chest collapse.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Boat PoseIntermediate
• Both Big Toes PoseIntermediate
• Forearm Side PlankIntermediate
• Four-Limbed Staff (Low Plank)Intermediate
• One-Legged PlankIntermediate
• Side-Reclining Leg LiftIntermediate