HALF BOAT POSE INSTRUCTIONS
1. Sit on the mat with your knees bent and lean your torso back.
2. While keeping your knees bent, lift both feet until your legs are parallel to the floor and reach your arms toward the feet.
3. Stay in half boat pose for 30 seconds to 1 minute.
MINDFULNESS PRACTICE
Keeps your core engage and maintain your back flat at all times. Face front as you actively reach your arms toward the feet without arching the back. Breathe out as you release the pose.
ARDHA NAVASANA BENEFITS
The half boat pose strengthens your abs, back, and thighs, and improves your core balance and posture. This pose also helps to boost your focus and concentration, improves digestion and tones your whole body.
CONTRAINDICATIONS
Back or neck injury.
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start in bridge pose or downward facing dog and then progress to half boat pose. Follow-up with boat pose, bound angle pose or extended puppy pose.
RELATED YOGA POSES
Try these other yoga poses to relax and relieve stress and tension:
Revolved downward facing dog pose
Eye of the needle pose
Revolved head to knee pose
Standing split pose
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