Half Boat Pose Ardha Navasana
Description
Half boat pose or Ardha Navasana is a yoga pose balanced on the hips with knees bent and arms reaching forward. It builds deep core strength while improving balance and concentration.
Muscle Group
Equipment Required
Half Boat Pose Ardha Navasana Instructions
- Sit on the floor with knees bent and feet flat.
- Hold the back of the thighs and lean back slightly.
- Lift the feet off the floor with the shins parallel to the floor.
- Keep the chest tall and the back straight.
- Release the hands and reach the arms forward parallel to the floor.
- Brace the core and balance on the hips.
- Hold the half boat position breathing steadily.
- Lower the feet to release.
Half Boat Pose Ardha Navasana Form & Visual
Half Boat Pose Ardha Navasana Benefits
- Strengthens the deep core and abs.
- Improves balance and concentration.
- Engages the hip flexors and quads.
- No equipment needed.
- Builds posture and seated control.
- Excellent yoga pose for core endurance.
Half Boat Pose Ardha Navasana Muscles Worked
- Rectus abdominis
- Hip flexors
- Quadriceps
- Erector spinae
Half Boat Pose Ardha Navasana Variations & Alternatives
- Boat Pose
- V Up
- Hollow Body Hold
- Dead Bug
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