Half Boat Pose

Last updated: December 21, 2023

What Does Half Boat Pose Mean?

Half boat pose is a variation of full boat pose, which also stimulates and strengthens the core and hip flexors.

From staff pose, the knees are bent and the body rocks back to rest between the sit bones and tailbone with the spine long. The legs are lifted so that the lower legs are parallel with the ground and the arms also reach forward, parallel to the ground.

Half boat pose is also known by its Sanskrit name, ardha navasana.

Half Boat Pose


Yogapedia Explains Half Boat Pose

In an alternative, more challenging variation of half boat pose, the legs remain straight, but the torso and the legs are both closer to the ground than in full boat pose, so the body forms a more open “V” shape. This variation is particularly effective for challenging core strength and stability.

Half boat pose offers the additional following benefits:

  • Increases core stability
  • Stimulates the liver, gall bladder and spleen
  • Keeps the back strong and healthy

As a modification for half boat pose, the hands may hold the back of the thighs for additional support.

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