Half Boat Pose Ardha Navasana
The boat lowered halfway: the straight legs and the torso sink toward the floor together and hover there, the arms reaching past the thighs; an abdominal hold.
How to do it
Setup
Seated with the knees bent and the feet on the floor, hands beside the hips, chest lifted.
Steps
- Lean back, lift the feet and straighten the legs into a V, arms reaching forward.
- Lower the legs and the torso together until both hover just off the floor.
- Hold there and breathe, lower back pressed down, then rise back to the V to finish.
Common mistakes
Lower back arching off the floor: lower only as far as it stays pressed down. Holding the breath: breathe slowly through the hold. Neck straining forward: keep the chin in and the gaze along the legs.
Breathing
Slow and even through the hold.
