Half Boat Pose Ardha Navasana Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Hip Flexors, Obliques
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Ardha Navasana, Half Boat Position
Visualised Target Muscle Groups
Front
Back
How to: Half Boat Pose Ardha Navasana
- Sit on the mat with your knees bent and feet flat on the floor.
- Lean back slightly, keeping your back straight.
- Lift your feet off the ground, balancing on your sit bones.
- Extend your arms forward, parallel to the ground.
- Hold the position while engaging your core.
Common Mistakes
- Arching the lower back excessively.
- Holding the breath instead of breathing steadily.
Modifications
- Bend your knees to make the pose easier.
- Use a wall for support if needed.
Tips
- Keep your back straight and engage your core throughout the pose.
- Focus on breathing deeply and maintaining control while balancing.
Half Boat Pose Ardha Navasana Alternatives
Tags
core
stretching
balance
yoga
abdominal
intermediate
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