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Half Boat Pose Ardha navasana

1 min
36 points
4 kcal
Seated Poses
Static
Half Boat Pose
hourglass-icon 1 min
asana miniature
01:04
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Improves balance
  • Strengthens the abdominal muscles

Contraindications

Pregnancy
Menstruation

Technique

Exhale as you lean your torso slightly back and lift your bent legs toward chest height. Keep your shins roughly parallel to the floor and extend your arms alongside your legs. Balance on your sitting bones, keep your back straight and look ahead. Take 5–7 breaths, then lower your feet and return to Staff Pose.

Upload date:2026-10-16T17:45:34+00:00

If It’s Difficult

1
Place your palms on the floor if balancing feels difficult. You can also move your legs slightly apart and keep your heels lower than your knees.

Where It Appears

Yoga
Challenges

Half Boat Pose appears 24 times in yoga classes

Topic Title Time
Core
Toned Abs 15 min
15 min
Core
Toned Abs 20 min
20 min
Core
Toned Abs 25 min
25 min
Core
Toned Abs 30 min
30 min
Core
Toned Abs 45 min
45 min
Core
Toned Abs 60 min
60 min
Core
Toned Abs 90 min
90 min
Energy
Static Routine 25 min
25 min
Energy
Longer-Lasting Pleasure 90 min
90 min
Energy
Muscle Tension Relief 90 min
90 min
Weight loss
Slim Body 60 min
60 min
Energy
Hormonal Yoga 45 min
45 min
Energy
Hormonal Yoga 60 min
60 min
Energy
Hormonal Yoga 90 min
90 min
Back
Yoga for Hyperlordosis 90 min
90 min
Active ageing
Yoga for Menopause 10 min
10 min
Stress relief
Yoga for ADHD 10 min
10 min
Stress relief
Yoga for ADHD 90 min
90 min
Habits
I Can Go Without Sugar 60 min
60 min
Sports
Yoga for Golfers 45 min
45 min
Sports
Yoga for Golfers 60 min
60 min
Sports
Yoga for Golfers 90 min
90 min
Energy
Mat Pilates 45 min
45 min
Energy
Mat Pilates 90 min
90 min

Half Boat Pose appears 69 time in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 6, 7, 8, 9
4 wk 6, 7, 8, 9
Weight loss
Weight Loss 4 wk
Day: 1, 2, 3, 5, 11
4 wk 1, 2, 3, 5, 11
Stress relief
Stress Relief 4 wk
Day: 3, 5
4 wk 3, 5
Stress relief
Overcoming Depression 4 wk
Day: 8, 13
4 wk 8, 13
Weight loss
Awaken Your Strength 4 wk
Day: 11
4 wk 11
Whole body
Build Your Balance 4 wk
Day: 4
4 wk 4
Back
Regal Posture 4 wk
Day: 19, 20, 21, 27, 28
4 wk 19, 20, 21, 27, 28
Weight loss
Toned Abs 4 wk
Day: 10, 11, 16, 17, 20, 21, 26, 28
4 wk 10, 11, 16, 17, 20, 21, 26, 28
Weight loss
Weight Loss 2 wk
Day: 11
2 wk 11
Weight loss
Weight Loss 1 wk
Day: 3, 4, 6
1 wk 3, 4, 6
Weight loss
Weight Loss 3 wk
Day: 7, 18
3 wk 7, 18
Confidence
Boost Your Self-Esteem 4 wk
Day: 28
4 wk 28
Weight loss
Lean Legs 4 wk
Day: 14, 20, 28
4 wk 14, 20, 28
Weight loss
Toned Abs 2 wk
Day: 1, 2
2 wk 1, 2
Weight loss
Slim Waist 2 wk
Day: 12
2 wk 12
Weight loss
Toned Abs 1 wk
Day: 2
1 wk 2
Weight loss
Awaken Your Strength 2 wk
Day: 3, 8
2 wk 3, 8
Weight loss
Awaken Your Strength 3 wk
Day: 10, 15
3 wk 10, 15
Weight loss
Toned Abs 3 wk
Day: 2, 8, 9
3 wk 2, 8, 9
Weight loss
Slim Waist 3 wk
Day: 19
3 wk 19
Health
Quit Drinking 3 wk
Day: 17
3 wk 17
Whole body
Static Practice 2 wk
Day: 12
2 wk 12
Whole body
Static Practice 3 wk
Day: 17
3 wk 17
Whole body
Static Practice 4 wk
Day: 16, 22
4 wk 16, 22
Stress relief
Relief from Anxiety 1 wk
Day: 4
1 wk 4
Stress relief
Relief from Anxiety 3 wk
Day: 4
3 wk 4
Stress relief
Relief from Anxiety 4 wk
Day: 4, 17
4 wk 4, 17
Back
Yoga for Scoliosis 3 wk
Day: 4, 11, 17
3 wk 4, 11, 17
Back
Yoga for Scoliosis 4 wk
Day: 2, 11, 17, 24
4 wk 2, 11, 17, 24
Men's health
Prolong Sexual Pleasure 12 wk
Day: 48, 59
12 wk 48, 59
Whole body
Front Splits 4 wk
Day: 23
4 wk 23
Health
Reduce Puffiness 3 wk
Day: 4
3 wk 4
Health
Reduce Puffiness 4 wk
Day: 26
4 wk 26
Whole body
Open Your Hips 3 wk
Day: 5
3 wk 5
Stress relief
Inner Harmony 1 wk
Day: 1
1 wk 1
Stress relief
Inner Harmony 2 wk
Day: 14
2 wk 14
Stress relief
Inner Harmony 3 wk
Day: 15
3 wk 15
Stress relief
Inner Harmony 4 wk
Day: 19
4 wk 19
Health
Healthy Heart 1 wk
Day: 2
1 wk 2
Health
Healthy Heart 2 wk
Day: 6, 11
2 wk 6, 11
Health
Healthy Heart 3 wk
Day: 12
3 wk 12
Whole body
Advanced Yoga 4 wk
Day: 26
4 wk 26
Whole body
Advanced Yoga 5 wk
Day: 1, 23
5 wk 1, 23
Women's health
Postpartum Recovery 1 wk
Day: 3, 4
1 wk 3, 4
Women's health
Postpartum Recovery 2 wk
Day: 11
2 wk 11
Women's health
Postpartum Recovery 3 wk
Day: 8
3 wk 8
Women's health
Postpartum Recovery 4 wk
Day: 4, 23
4 wk 4, 23
Weight loss
Lean Body 4 wk
Day: 2
4 wk 2
Health
Healthy Digestion 2 wk
Day: 5, 6, 14
2 wk 5, 6, 14
Health
Healthy Digestion 3 wk
Day: 8
3 wk 8
Men's health
Prolong Sexual Pleasure 1 wk
Day: 1, 3
1 wk 1, 3
Men's health
Prolong Sexual Pleasure 2 wk
Day: 9
2 wk 9
Stress relief
Yoga in the Big City 2 wk
Day: 8
2 wk 8
Stress relief
Yoga in the Big City 3 wk
Day: 8, 17
3 wk 8, 17
Stress relief
Yoga in the Big City 4 wk
Day: 8, 17, 26
4 wk 8, 17, 26
Back
Atlas Stands Tall 3 wk
Day: 16, 21
3 wk 16, 21
Back
Atlas Stands Tall 4 wk
Day: 16, 21
4 wk 16, 21
Stress relief
The Calm Formula 1 wk
Day: 7
1 wk 7
Stress relief
The Calm Formula 2 wk
Day: 7, 10
2 wk 7, 10
Stress relief
The Calm Formula 3 wk
Day: 7, 19
3 wk 7, 19
Stress relief
The Calm Formula 4 wk
Day: 7, 19, 24, 27
4 wk 7, 19, 24, 27
Whole body
Flexibility Whisperer 1 wk
Day: 4, 6
1 wk 4, 6
Whole body
Flexibility Whisperer 2 wk
Day: 4, 6, 8, 12
2 wk 4, 6, 8, 12
Whole body
Flexibility Whisperer 3 wk
Day: 4, 6, 8, 12, 20
3 wk 4, 6, 8, 12, 20
Whole body
Flexibility Whisperer 4 wk
Day: 4, 6, 8, 12, 20
4 wk 4, 6, 8, 12, 20
Weight loss
Intensive Weight Loss 1 wk
Day: 2, 3
1 wk 2, 3
Weight loss
Intensive Weight Loss 2 wk
Day: 2, 3, 9, 10, 13
2 wk 2, 3, 9, 10, 13
Weight loss
Intensive Weight Loss 3 wk
Day: 2, 3, 9, 10, 13, 16, 17, 18, 20
3 wk 2, 3, 9, 10, 13, 16, 17, 18, 20
Weight loss
Intensive Weight Loss 4 wk
Day: 2, 3, 9, 10, 13, 16, 17, 18, 20, 23, 28
4 wk 2, 3, 9, 10, 13, 16, 17, 18, 20, 23, 28

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For beginners
Duration
1 minute
Energy expenditure
4 kcal
Popularity
199 of 442

Where It Appears

Yoga
Challenges

Half Boat Pose appears 24 times in yoga classes

Class Duration
Toned Abs 15 min
Toned Abs 20 min
Toned Abs 25 min
Toned Abs 30 min
Toned Abs 45 min
Toned Abs 60 min
Toned Abs 90 min
Static Routine 25 min
Longer-Lasting Pleasure 90 min
Muscle Tension Relief 90 min
Slim Body 60 min
Hormonal Yoga 45 min
Hormonal Yoga 60 min
Hormonal Yoga 90 min
Yoga for Hyperlordosis 90 min
Yoga for Menopause 10 min
Yoga for ADHD 10 min
Yoga for ADHD 90 min
I Can Go Without Sugar 60 min
Yoga for Golfers 45 min
Yoga for Golfers 60 min
Yoga for Golfers 90 min
Mat Pilates 45 min
Mat Pilates 90 min

Half Boat Pose appears 69 time in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 6, 7, 8, 9
4 wk 6, 7, 8, 9
Weight loss
Weight Loss 4 wk
Day: 1, 2, 3, 5, 11
4 wk 1, 2, 3, 5, 11
Stress relief
Stress Relief 4 wk
Day: 3, 5
4 wk 3, 5
Stress relief
Overcoming Depression 4 wk
Day: 8, 13
4 wk 8, 13
Weight loss
Awaken Your Strength 4 wk
Day: 11
4 wk 11
Whole body
Build Your Balance 4 wk
Day: 4
4 wk 4
Back
Regal Posture 4 wk
Day: 19, 20, 21, 27, 28
4 wk 19, 20, 21, 27, 28
Weight loss
Toned Abs 4 wk
Day: 10, 11, 16, 17, 20, 21, 26, 28
4 wk 10, 11, 16, 17, 20, 21, 26, 28
Weight loss
Weight Loss 2 wk
Day: 11
2 wk 11
Weight loss
Weight Loss 1 wk
Day: 3, 4, 6
1 wk 3, 4, 6
Weight loss
Weight Loss 3 wk
Day: 7, 18
3 wk 7, 18
Confidence
Boost Your Self-Esteem 4 wk
Day: 28
4 wk 28
Weight loss
Lean Legs 4 wk
Day: 14, 20, 28
4 wk 14, 20, 28
Weight loss
Toned Abs 2 wk
Day: 1, 2
2 wk 1, 2
Weight loss
Slim Waist 2 wk
Day: 12
2 wk 12
Weight loss
Toned Abs 1 wk
Day: 2
1 wk 2
Weight loss
Awaken Your Strength 2 wk
Day: 3, 8
2 wk 3, 8
Weight loss
Awaken Your Strength 3 wk
Day: 10, 15
3 wk 10, 15
Weight loss
Toned Abs 3 wk
Day: 2, 8, 9
3 wk 2, 8, 9
Weight loss
Slim Waist 3 wk
Day: 19
3 wk 19
Health
Quit Drinking 3 wk
Day: 17
3 wk 17
Whole body
Static Practice 2 wk
Day: 12
2 wk 12
Whole body
Static Practice 3 wk
Day: 17
3 wk 17
Whole body
Static Practice 4 wk
Day: 16, 22
4 wk 16, 22
Stress relief
Relief from Anxiety 1 wk
Day: 4
1 wk 4
Stress relief
Relief from Anxiety 3 wk
Day: 4
3 wk 4
Stress relief
Relief from Anxiety 4 wk
Day: 4, 17
4 wk 4, 17
Back
Yoga for Scoliosis 3 wk
Day: 4, 11, 17
3 wk 4, 11, 17
Back
Yoga for Scoliosis 4 wk
Day: 2, 11, 17, 24
4 wk 2, 11, 17, 24
Men's health
Prolong Sexual Pleasure 12 wk
Day: 48, 59
12 wk 48, 59
Whole body
Front Splits 4 wk
Day: 23
4 wk 23
Health
Reduce Puffiness 3 wk
Day: 4
3 wk 4
Health
Reduce Puffiness 4 wk
Day: 26
4 wk 26
Whole body
Open Your Hips 3 wk
Day: 5
3 wk 5
Stress relief
Inner Harmony 1 wk
Day: 1
1 wk 1
Stress relief
Inner Harmony 2 wk
Day: 14
2 wk 14
Stress relief
Inner Harmony 3 wk
Day: 15
3 wk 15
Stress relief
Inner Harmony 4 wk
Day: 19
4 wk 19
Health
Healthy Heart 1 wk
Day: 2
1 wk 2
Health
Healthy Heart 2 wk
Day: 6, 11
2 wk 6, 11
Health
Healthy Heart 3 wk
Day: 12
3 wk 12
Whole body
Advanced Yoga 4 wk
Day: 26
4 wk 26
Whole body
Advanced Yoga 5 wk
Day: 1, 23
5 wk 1, 23
Women's health
Postpartum Recovery 1 wk
Day: 3, 4
1 wk 3, 4
Women's health
Postpartum Recovery 2 wk
Day: 11
2 wk 11
Women's health
Postpartum Recovery 3 wk
Day: 8
3 wk 8
Women's health
Postpartum Recovery 4 wk
Day: 4, 23
4 wk 4, 23
Weight loss
Lean Body 4 wk
Day: 2
4 wk 2
Health
Healthy Digestion 2 wk
Day: 5, 6, 14
2 wk 5, 6, 14
Health
Healthy Digestion 3 wk
Day: 8
3 wk 8
Men's health
Prolong Sexual Pleasure 1 wk
Day: 1, 3
1 wk 1, 3
Men's health
Prolong Sexual Pleasure 2 wk
Day: 9
2 wk 9
Stress relief
Yoga in the Big City 2 wk
Day: 8
2 wk 8
Stress relief
Yoga in the Big City 3 wk
Day: 8, 17
3 wk 8, 17
Stress relief
Yoga in the Big City 4 wk
Day: 8, 17, 26
4 wk 8, 17, 26
Back
Atlas Stands Tall 3 wk
Day: 16, 21
3 wk 16, 21
Back
Atlas Stands Tall 4 wk
Day: 16, 21
4 wk 16, 21
Stress relief
The Calm Formula 1 wk
Day: 7
1 wk 7
Stress relief
The Calm Formula 2 wk
Day: 7, 10
2 wk 7, 10
Stress relief
The Calm Formula 3 wk
Day: 7, 19
3 wk 7, 19
Stress relief
The Calm Formula 4 wk
Day: 7, 19, 24, 27
4 wk 7, 19, 24, 27
Whole body
Flexibility Whisperer 1 wk
Day: 4, 6
1 wk 4, 6
Whole body
Flexibility Whisperer 2 wk
Day: 4, 6, 8, 12
2 wk 4, 6, 8, 12
Whole body
Flexibility Whisperer 3 wk
Day: 4, 6, 8, 12, 20
3 wk 4, 6, 8, 12, 20
Whole body
Flexibility Whisperer 4 wk
Day: 4, 6, 8, 12, 20
4 wk 4, 6, 8, 12, 20
Weight loss
Intensive Weight Loss 1 wk
Day: 2, 3
1 wk 2, 3
Weight loss
Intensive Weight Loss 2 wk
Day: 2, 3, 9, 10, 13
2 wk 2, 3, 9, 10, 13
Weight loss
Intensive Weight Loss 3 wk
Day: 2, 3, 9, 10, 13, 16, 17, 18, 20
3 wk 2, 3, 9, 10, 13, 16, 17, 18, 20
Weight loss
Intensive Weight Loss 4 wk
Day: 2, 3, 9, 10, 13, 16, 17, 18, 20, 23, 28
4 wk 2, 3, 9, 10, 13, 16, 17, 18, 20, 23, 28

Reward

Flexibility
3
Endurance
8
Focus
3
Strength
9
Mobility
6
Balance
7
Урок 25 ( Half Boat Pose )

1 / 1 асан
asana
01:04
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Half Boat Pose: Video & Guide | Unagrande

Exercise Details
Technique

Half Boat Pose: Exhale as you lean your torso slightly back and lift your bent legs toward chest height.

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