Half Boat Pose

Ardha Navasana

Hold the upper back and legs low above the floor in a lowered Boat variation.

Ardha means half; nava means boat.

This is the low Boat variation shown, distinct from the seated bent-knee form sharing the name.

Movement guidance

Preparation
Lie on the back with knees bent and hands lightly behind the head.
Entry and alignment
Support the abdomen and lift the head, shoulders, and legs low. Do not pull the neck with the hands.
Hold and breathe
Avoid excessive lower-back arching or pulling the head. Keep breathing comfortably without holding your breath.
Exit and next movement
Bend the knees and slowly lower the feet, back, and head.