Half Boat Pose Ardha Navasana
Strengthen your core! Half Boat Pose builds abs, improves balance, and boosts confidence. Modify to fit your level.
The Half Boat Pose Ardha Navasana mainly works the core and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Boat Pose Ardha Navasana Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hip Flexor (iliopsoas); Obliques
Half Boat Pose Ardha Navasana Variations and Alternatives
How to do the Half Boat Pose Ardha Navasana
Begin by sitting on the floor with your knees bent and feet flat on the ground.
Lean back slightly, finding your balance on your sit bones (the bottom part of your pelvis), and engage your core muscles. This should be a controlled lean, ensuring your spine stays long and straight.
Lift your feet off the floor, keeping your knees bent, and raise your shins to be parallel with the floor. Find your balance.
Extend your arms straight forward alongside your legs, palms facing inward, so they are parallel to the ground.
If you can maintain your balance, start to straighten your legs, ensuring that your spine remains straight and not rounded.
Hold the pose, breathing deeply and maintaining a strong core. Focus on lifting your chest to prevent collapsing backward.
After holding the pose, gently lower your feet back to the floor and relax the pose.
Repeat as necessary, being mindful of maintaining form over the number of repetitions.
Remember to breathe normally throughout the pose, and to modify the pose as necessary to suit your current level of strength and flexibility. For example, keeping the knees bent can make the pose more accessible for beginners.
---
Half Boat Pose Ardha Navasana FAQs
What muscles does the Half Boat Pose Ardha Navasana work?
The Half Boat Pose Ardha Navasana mainly works the core and quads. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Half Boat Pose Ardha Navasana?
None. The Half Boat Pose Ardha Navasana is a bodyweight exercise, so you can do it anywhere.
What are some Half Boat Pose Ardha Navasana variations and alternatives?
Similar exercises include the Ardha Matsyendrasana Pose, Boat Stretch, Boat Pose and Eight Angle Pose.
Training calculators
Work out the numbers behind your training before your next session.