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.
- 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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