Half Boat Pose

Ardha Navasana

What is Half Boat Pose?

Half boat pose, or ardha navasana, is a core strengthening posture that's frequently practiced in vinyasa classes. The body forms a partial "V" shape with the bottom on the floor and the knees bent. The arms are outstretched and reaching toward the feet. This leads up to full boat pose in which the legs are outstretched in a full "V" shape.


  • From a sitting position, exhale and lift your feet from the floor, leaning back to balance.
  • Bend your knees so that your calves are parallel to the floor.
  • Reach your hands toward your feet, arms also parallel to the floor.
  • Breathe while holding the pose.


  • Avoid if you have lower back issues or low blood pressure.

Benefits of Half Boat Pose

  • Strengthens the core
  • Strengthens the lower back
  • Improves digestion
  • Energizes

Half Boat Pose Details
Sanskrit Name: Ardha Navasana
Pronunciation: ard-ha NAH-VAH-sah-nah
Pose Level: Beginner
Drishti: Padayoragre (Tip of the toes)
Pose Type: Balancing, Core, Seated Poses, Strength

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