Asana Of The Month: Half Boat

Half Boat Pose is a relative simple balance pose that improves concentration and helps build core strength. For a more challenging pose try Full Boat Pose.

English Name: Half Boat Pose

Sanskrit Name: Ardha Navasana

Start Position: Staff Pose

Instructions:

Step 1.

Bend your knees, lean back, and balance on sit bones.

Step 2.

Lift your feet so your shins are parallel to the floor.

Step 3.

Extend your arms parallel to the floor with your fingers reaching beyond your knees.

Step 4.

Hold for a few breaths and return to staff pose or precede into Full Boat Pose.

Physical Benefits:

• Builds core strength
• Strengthens legs, hips, groin, abdomen, and arms
• Improves balance and digestion
• Improves circulation
• Lengthens the spine
• Opens the chest and shoulders
• Improves posture

Mental Benefits

• Improves concentration
• Develops focus

Contraindications:

•  Neck or low back pain
•  Neck or low back injury
• Low blood pressure
• Sore coccyx (tailbone)