#Wellness Wednesday - Yoga For Life: Week 68

Half Boat Pose / Ardha Navasana

Half Boat Pose

Half Boat Pose / Ardha Navasana 


  • Strengthens core.
  • Improves posture.
  • Can strengthen arms, legs, and back.

Foundation & General Alignment:

  • Start sitting up with knees bent and towards chest.
  • Lean back and at the same time raise feet up, keep knees bent.
  • Balance body solely on butt bones.
  • Keep entire body engaged.
  • Back is as straight as possible.
  • Hands are extended out in front of body or can also be at sides.
  • Shoulders are back and away from ears, and neck is evenly extended.

Common Problems:

  • Back is curved.
  • Body is not engaged, its “sagging”.
  • Feet are too low.


  • Hands can be holding legs up to help achieve pose.
  • For a more advanced pose, legs can be straightened.

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