Half Boat/Pelvic Tilts (Ardha Navasana)
Pose Overview
| Common Name | Half Boat, Pelvic Tilts |
| Traditional Sanskrit Name | Ardha Navasana |
| Sanskrit Name Pronunciation | ard-ha nah-vahs-ana |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Half Boat, or Ardha Navasana in Sanskrit, is a yoga pose that is said to be beneficial for strengthening the core and lower back, as well as for improving balance and stability. The name of the pose comes from the fact that it resembles a boat, with the body in a V-shape and the legs lifted off the floor. The pose is said to be helpful for strengthening the abdominal muscles and lower back, and for promoting a sense of balance and focus. It is also said to be beneficial for promoting digestion and relieving stress.
Benefits of Half Boat, Pelvic Tilts
Strengthens the core Improves balance Improves digestion Reduces stress Improves posture Tones the abdominal muscles
How to Enter Half Boat, Pelvic Tilts
Sit on the mat with your legs extended in front of you. Lean back slightly, lifting your feet off the ground while keeping your knees bent. Reach your arms forward, parallel to the ground. Keep your spine straight and engage your core.
How to Exit Half Boat, Pelvic Tilts
Slowly release your arms and legs back to the ground. Take a few deep breaths before moving on to the next pose.
Common Half Boat, Pelvic Tilts Modifications & Variations
To modify the pose, you can keep your knees bent and your feet on the ground. To increase the difficulty of the pose, you can straighten your legs and raise your arms overhead.
Common Mistakes with Half Boat, Pelvic Tilts
Rounding the back Not engaging the core Not keeping the arms parallel to the ground
Safety Guidance
Be careful not to round your back or put too much pressure on your lower back Avoid this pose if you have any injuries or conditions that affect your lower back or core.
