Half Boat
Half Boat lowers the torso and legs toward the floor, increasing the core challenge.
- Level
- Intermediate
- Family
- Core
- Hold
- 3–5 breaths
- Works
- Abdominals, hip flexors
- Lower back heavy
Step by step
How to do Half Boat
Begin Begin in Boat Pose.
- 01
From Boat, exhale and lower the torso and legs.
- 02
Hover the shoulders and feet just off the floor.
- 03
Keep the lower back lightly connected to the floor.
- 04
Extend arms forward or alongside the body.
- ↩
Coming out. Return to Boat or lower down to rest.
Breath
Steady, short breaths.
Focus
Deep core strength
Why practise it
Builds abdominal strength.
Alignment & cues
Lower back stays supported.
Teacher’s cues
- “Lower back heavy”
Common mistakes
Lower back arching off the floor.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bend the knees.
Variations
- Boat Pose
Props
- Yoga mat
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid in pregnancy and with lower-back injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A variation of Navasana.
Questions
Is Half Boat harder than Boat?
For most people, yes.