Core Poses

Ardha Navasana (Half Boat Pose)

Half Boat Pose
Level: Intermediate

Ardha = half. Nava = ship or boat.

Organizing the Pose

    • Come into Dandasana (Staff Pose).
    • Interlock the fingers behind the head.
    • Exhale and lift the legs up.
    • Exhale and concave the trunk, reaching the waist back. Lower the legs so that the toes are at eye level. Hold this position.
    • Exhale and either lower down to the floor with control or come back to Dandasana (Staff Pose).


• Lower the waist to the floor:

Half Boat Pose