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Half Boat Pose Ardha Navasana

Half Boat Pose Ardha Navasana

The Half Boat Pose, also known as Ardha Navasana, is a challenging core-strengthening exercise that targets your abs, lower back, and hip flexors. This yoga pose is frequently practiced in various fitness routines, including Pilates and Vinyasa yoga. Despite its simplicity, the Half Boat Pose offers numerous benefits to your overall physical fitness. Engaging in Half Boat Pose regularly can enhance your core stability and balance, making it an excellent addition to your workout routine. This exercise requires you to sit on the floor, bend your knees, and lift your legs, creating a "V" shape with your body as you balance on your sit bones. Maintaining this position activates and strengthens your deep abdominal muscles, contributing to a more toned midsection. Additionally, the Half Boat Pose improves hip flexibility and targets your hip flexor muscles, which can often become tight due to prolonged sitting or inactivity. By regularly practicing this exercise, you can increase your range of motion in the hips and reduce the risk of hip-related injuries. Moreover, the Half Boat Pose also challenges your overall strength and endurance. Holding the posture for extended periods helps build muscular endurance in your core and improves your overall body control. Remember, proper form and technique are crucial when performing the Half Boat Pose or any exercise. Focus on engaging your core, keeping your spine tall, and breathing steadily throughout the movement. Incorporating the Half Boat Pose into your fitness routine can be an invigorating and beneficial addition, helping you strengthen your core, enhance balance, improve flexibility, and boost overall physical fitness.


  • Sit on a comfortable mat with your legs extended in front of you.
  • Bend your knees and place your feet flat on the ground, keeping them hip-width apart.
  • Lean back slightly and lift your feet off the ground until your shins are parallel to the floor.
  • Straighten your arms out in front of you, keeping them parallel to the ground.
  • Engage your core by pulling your belly button in towards your spine.
  • Maintain a straight and strong back as you balance on your sit bones.
  • Hold this position for a few breaths, focusing on maintaining balance and stability.
  • To increase the challenge, extend your legs fully, creating a V-shape with your body.
  • Continue to breathe deeply and hold the pose for as long as you feel comfortable.
  • To release, slowly lower your feet back to the ground and return to a seated position.

Tips & Tricks

  • Engage your core muscles throughout the exercise.
  • Focus on maintaining a straight and long spine.
  • Keep your chest lifted and open.
  • Breathe deeply and steadily to maintain a relaxed state.
  • Try to avoid straining your neck and shoulders.
  • Gradually increase the duration and intensity of the pose for better results.
  • Use props such as yoga blocks or blankets to modify the pose if needed.
  • Incorporate variations of the pose, like adding twists or leg movements, to challenge your body.
  • Make sure to warm up your core and hip muscles before attempting this exercise.

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