Intermediate Core Seated Hatha

Half Boat

Ardha Navasana अर्ध नावासन

Half Boat lowers the torso and legs toward the floor, increasing the core challenge.

Level: Intermediate
Hold: 3–5 breaths
Focus: Deep core strength
Steps: 4 cues · ~1 min

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Lower back heavy

WorksAbdominals · hip flexors

Step by step

How to do Half Boat

StartBegin in Boat Pose.

1
From Boat, exhale and lower the torso and legs.
2
Hover the shoulders and feet just off the floor.
3
Keep the lower back lightly connected to the floor.
4
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 & common mistakes

Aim for Lower back stays supported.

Teacher’s cues

“Lower back heavy”

Watch out for

Lower back arching off the floor.

Make it yours

Easier, harder, supported

Easier

Bend the knees.

Variations

Boat Pose

Props

Yoga mat

In a sequence

Where it fits in a flow

Good to know

Questions

Is Half Boat harder than Boat?

For most people, yes.

In the tradition

A variation of Navasana.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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