Half Boat Pose

Half Boat Pose is a sitting balance pose that is slightly less difficult than Full Boat. While it may look simple, it can be challenging especially if your mind tends to wander. Staying focus is key to doing the pose. Doing yoga balance poses can help you yo maintain your balance throughout life to prevent falls and serious injury. Half Boat Pose also builds core, arm, and leg strength.

English Name: Half Boat Pose

Sanskrit Name: Ardha Navasana

Difficulty Level: 4

Start Position: Staff

Instructions:

Step 1.

From Staff pose, bend both knees and lean back until you can balance on your sit bones.

Step 2.

Lift you feet until your skins are parallel to the floor.

Step 3.

Extend both arms keeping them as parallel to the floor as possible.

Step 4.

Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.

Step 5.

Vinyasa into Full Boat or slowly lower your legs to the floor returning to staff pose. Repeat if desired.

Physical Benefits:

• Lengthens neck, spine, arms and legs
• Strengthens core muscles
• Opens up the chest, shoulders, and throat
• Improves balance
• Improves digestion and circulation
• Improves posture
• Strengthens legs, hips, groin, arms and abdomen

Mental Benefits

• Improves focus
• Calms the mind
• Improves concentration

Contraindications:

• Pregnancy
• Low blood pressure
• Neck, low back, shoulder and hip pain
• Leg and ankle pain or injury