Half Boat Pose
Ardha NavasanaA lower, more intense variation of Boat with the legs and torso hovering closer to the floor. A focused burn for the deep abdominals.
- 01Sit and lean back, lifting the legs into a Boat shape.
- 02Interlace the hands behind the head, elbows wide.
- 03Lower the torso and the straight legs toward the floor together.
- 04Hover both a foot or so off the ground, lower back pressing down.
- 05Keep the lower back flat against the floor's pull, not arching.
- 01Press the lower back down as you hover.
- 02Lower torso and legs together.
- 03Keep the neck long, chin off the chest.
- 01Letting the lower back arch off the floor — raise the legs higher until the back stays flat.
- 02Pulling on the head with the hands — the hands only cradle.
- 03Holding the breath — keep it moving through the burn.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.