Vinyala

Pose sheet

Half Boat Pose

Ardha Nāvāsanaअर्धनावासन

Lift your head, shoulder blades, and joined legs, reaching forward with your lower back grounded.

Open this pose in the 3D body

Steps

Support

Sacrum and lower back on the floor.

Enter

  1. Lie on your back with your legs together.
  2. Raise your legs toward the ceiling and point your feet.
  3. Lower your legs without lifting your lower back.
  4. Reach toward your feet, with your palms facing each other.
  5. Lift your head and shoulder blades; draw your abdomen inward.

Hold

  1. Gently press your lower back into the floor.
  2. Keep your legs together and your knees straight.
  3. Keep your arms parallel to the floor.
  4. Lengthen your neck and tuck your chin slightly.

Exit

  1. Lower your head, shoulders, and legs; relax your arms.
Breathing
Breathe continuously, without holding your breath.
Gaze
Toward your lower abdomen.
Duration
5 breaths.

Adapt

Adaptations

  • Bent kneesBend your knees and keep your lower back grounded.
  • Higher legsRaise your legs until your lower back stays grounded.
  • Head supportPlace one hand behind your head to support it.
  • WallPress your forefeet against a wall and lift your shoulder blades.

Variations

  • Hands-behind-head variation: hands behind your head; buttocks grounded and spine lifted.
  • Palms-together variation: bring your palms together in front of your chest.
  • One leg: hold one knee and extend the other leg.

Signals of effort

  • Head, shoulder blades, and legs held without support.