How to Perform Ardha Navasana(Half Boat Pose)


Half Boat Pose, also known as Ardha Navasana, is an easier variation of Boat Pose (Navasana), making it a pose of intermediate difficulty. In this pose, the hips, waist, and lower back are somewhat more grounded than in the boat pose. In vinyasa classes, it\’s a common position for strengthening the core. 

With the bottom of the body on the ground and the knees bent, the body forms a half \”V.\” The arms are extended and pointing in the direction of the feet. This prepares the body for the full boat stance, which involves extended \”V\”-shaped legs.

Regularly practicing this pose will significantly enhance the health of your lower back and further prepare you for the full Boat Pose. It will also greatly enhance your overall posture and make your daily activities more effortless.

It not only makes the body more flexible and strong, but it also makes the practitioner stronger and mentally better.

Steps to Perform

  • Sit on your yoga mat in Dandasana (staff pose). Keep your hands beside the hips or on your thighs.
  • Bend your knees placing the feet firmly on the mat. 
  • Roll your shoulders to the back and lean back slightly bringing the hands behind the knees.
  • Inhale and lift your lower leg off the floor. Keep bringing them up till they are parallel to the floor.
  • Stay in this position till you can find your balance.
  • Once stable, release your hands from the back of the knee and straighten them forward with your fingers pointing forward. 
  • Your arms should also be parallel to the floor and in line with the lower legs. 
  • To hold your balance, lift your chest and abdominal muscles.
  • Hold this pose for at least 3 breaths.

Beginner’s tips

Using a strap to hold your legs straight will be beneficial. After you bend your knees, loop the strap at the balls of your feet and hold the ends with both your hands. As you straighten your lower legs, pull the strap to keep the legs straight.

You can also keep holding the back of the knee during the initial stages of performing the pose. 

To keep your thighs fully engaged, place a yoga block in between them.

Precautions and Contraindications


  • People with high blood pressure, asthma, migraine, vertigo, or any heart-related ailment should perform this pose with caution.
  • If you have had a recent injury or surgery or are experiencing severe pain in the lower back, avoid practicing this pose till you have significantly recovered.
  • Pregnant and menstruating ladies should not perform this pose.
  • If you have a neck, hip, knee, or ankle injury, avoid doing this pose.

Benefits of Ardha Navasana

Ardha navasana is an energizing pose that will significantly improve your focus and concentration. It boosts the internal fire that will enhance your vitality, increase the digestive system’s function,  and will keep you mentally fit.

Here are some more benefits of this pose:

  • Enhances core strength
  • Strengthens the thigh and calf muscles
  • Improves lower back strength and flexibility
  • Improves postural alignment
  • Encourages better digestion
  • Regulates menstrual cycle
  • Can help maintain weight loss
  • Boosts blood circulation in the lower body
  • Promotes balance and focus
  • Improves confidence by stimulating the solar plexus chakra
  • Aids in calming the mind and reducing stress

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