Half Boat Pose Ardha Navasana
Half Boat Pose, or Ardha Navasana, strengthens the core and improves balance. You engage your abdominal muscles while maintaining a V-shape with your body.
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly, keeping your spine straight.
- Lift your feet off the ground, bringing your shins parallel to the floor.
- Extend your arms forward, parallel to the ground.
- Hold the position, breathing steadily.
How to perform the Half Boat Pose Ardha Navasana
- Set up. Set up in a stable, balanced starting position appropriate for the Half Boat Pose Ardha Navasana using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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