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Half Boat Pose with Knee Drawn In Ardha janu navasana

1 min
62 points
5 kcal
Reclining Poses
Static
Half Boat Pose with Knee Drawn In
hourglass-icon 1 min
asana miniature
01:26
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 hip mobility
  • Strengthens the thigh muscles
  • Strengthens the abdominal muscles

Contraindications

Pregnancy
High blood pressure

Technique

Lie on your back with your fingers interlaced behind your head. Draw your right knee toward your abdomen and lift your head, elbows and straight left leg, keeping the leg about 60 degrees above the floor. Breathe freely, then lower everything. Repeat with the other knee drawn in.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Lower your legs if holding them straight in the air is difficult. Keep your head and torso on the floor if lifting them creates strain. Hold only while the pose feels comfortable.

Where It Appears

Yoga
Challenges

Half Boat Pose with Knee Drawn In appears 7 time in yoga classes

Topic Title Time
Strength
Strength Routine 60 min
60 min
Core
Toned Abs 60 min
60 min
Core
Toned Abs 90 min
90 min
Sexual health
Men's Strength 90 min
90 min
Weight loss
Intensive Weight Loss 45 min
45 min
Energy
Static Routine 45 min
45 min
Beginners
Yoga for Beginners 90 min
90 min

Half Boat Pose with Knee Drawn In appears 36 time in challenges

Topic Title Duration Day
Whole body
Front Splits 5 wk
Day: 17
5 wk 17
Weight loss
Awaken Your Strength 4 wk
Day: 23
4 wk 23
Beginners
Yoga for Beginners 3 wk
Day: 16
3 wk 16
Weight loss
Toned Abs 4 wk
Day: 5, 14
4 wk 5, 14
Weight loss
Toned Abs 2 wk
Day: 5, 13
2 wk 5, 13
Weight loss
Slim Waist 2 wk
Day: 12
2 wk 12
Energy
Energizing Morning 2 wk
Day: 9
2 wk 9
Weight loss
Slim Waist 1 wk
Day: 2, 3
1 wk 2, 3
Weight loss
Toned Abs 1 wk
Day: 2
1 wk 2
Stress relief
Overcoming Depression 1 wk
Day: 6, 7
1 wk 6, 7
Stress relief
Overcoming Depression 3 wk
Day: 6, 7
3 wk 6, 7
Weight loss
Toned Abs 3 wk
Day: 2, 12, 20
3 wk 2, 12, 20
Energy
Energizing Morning 3 wk
Day: 16
3 wk 16
Weight loss
Slim Waist 3 wk
Day: 2, 3, 19
3 wk 2, 3, 19
Health
Quit Drinking 4 wk
Day: 12, 23
4 wk 12, 23
Whole body
Static Practice 1 wk
Day: 7
1 wk 7
Whole body
Static Practice 2 wk
Day: 13
2 wk 13
Whole body
Static Practice 3 wk
Day: 7, 17
3 wk 7, 17
Whole body
Static Practice 4 wk
Day: 2, 5, 11, 15, 22, 25
4 wk 2, 5, 11, 15, 22, 25
Back
Yoga for Scoliosis 3 wk
Day: 17, 18
3 wk 17, 18
Back
Yoga for Scoliosis 4 wk
Day: 4, 13, 22
4 wk 4, 13, 22
Men's health
Prolong Sexual Pleasure 12 wk
Day: 43, 58, 60, 74, 82
12 wk 43, 58, 60, 74, 82
Whole body
Middle Splits 4 wk
Day: 24
4 wk 24
Whole body
Middle Splits 5 wk
Day: 24
5 wk 24
Health
Reduce Puffiness 4 wk
Day: 10
4 wk 10
Stress relief
Inner Harmony 3 wk
Day: 18
3 wk 18
Health
Healthy Heart 3 wk
Day: 16
3 wk 16
Women's health
Postpartum Recovery 3 wk
Day: 15
3 wk 15
Women's health
Postpartum Recovery 4 wk
Day: 23
4 wk 23
Stress relief
Yoga in the Big City 2 wk
Day: 1, 12
2 wk 1, 12
Stress relief
Yoga in the Big City 3 wk
Day: 12
3 wk 12
Stress relief
Yoga in the Big City 4 wk
Day: 12
4 wk 12
Weight loss
Intensive Weight Loss 1 wk
Day: 1
1 wk 1
Weight loss
Intensive Weight Loss 2 wk
Day: 1, 10, 14
2 wk 1, 10, 14
Weight loss
Intensive Weight Loss 3 wk
Day: 1, 10, 14, 20
3 wk 1, 10, 14, 20
Weight loss
Intensive Weight Loss 4 wk
Day: 1, 10, 14, 20, 24
4 wk 1, 10, 14, 20, 24

Exercise Details

Category
Reclining Poses
Movement type
Static
Difficulty
For beginners
Duration
1 minute
Energy expenditure
5 kcal
Popularity
310 of 442

Where It Appears

Yoga
Challenges

Half Boat Pose with Knee Drawn In appears 7 time in yoga classes

Class Duration
Strength Routine 60 min
Toned Abs 60 min
Toned Abs 90 min
Men's Strength 90 min
Intensive Weight Loss 45 min
Static Routine 45 min
Yoga for Beginners 90 min

Half Boat Pose with Knee Drawn In appears 36 time in challenges

Topic Title Duration Day
Whole body
Front Splits 5 wk
Day: 17
5 wk 17
Weight loss
Awaken Your Strength 4 wk
Day: 23
4 wk 23
Beginners
Yoga for Beginners 3 wk
Day: 16
3 wk 16
Weight loss
Toned Abs 4 wk
Day: 5, 14
4 wk 5, 14
Weight loss
Toned Abs 2 wk
Day: 5, 13
2 wk 5, 13
Weight loss
Slim Waist 2 wk
Day: 12
2 wk 12
Energy
Energizing Morning 2 wk
Day: 9
2 wk 9
Weight loss
Slim Waist 1 wk
Day: 2, 3
1 wk 2, 3
Weight loss
Toned Abs 1 wk
Day: 2
1 wk 2
Stress relief
Overcoming Depression 1 wk
Day: 6, 7
1 wk 6, 7
Stress relief
Overcoming Depression 3 wk
Day: 6, 7
3 wk 6, 7
Weight loss
Toned Abs 3 wk
Day: 2, 12, 20
3 wk 2, 12, 20
Energy
Energizing Morning 3 wk
Day: 16
3 wk 16
Weight loss
Slim Waist 3 wk
Day: 2, 3, 19
3 wk 2, 3, 19
Health
Quit Drinking 4 wk
Day: 12, 23
4 wk 12, 23
Whole body
Static Practice 1 wk
Day: 7
1 wk 7
Whole body
Static Practice 2 wk
Day: 13
2 wk 13
Whole body
Static Practice 3 wk
Day: 7, 17
3 wk 7, 17
Whole body
Static Practice 4 wk
Day: 2, 5, 11, 15, 22, 25
4 wk 2, 5, 11, 15, 22, 25
Back
Yoga for Scoliosis 3 wk
Day: 17, 18
3 wk 17, 18
Back
Yoga for Scoliosis 4 wk
Day: 4, 13, 22
4 wk 4, 13, 22
Men's health
Prolong Sexual Pleasure 12 wk
Day: 43, 58, 60, 74, 82
12 wk 43, 58, 60, 74, 82
Whole body
Middle Splits 4 wk
Day: 24
4 wk 24
Whole body
Middle Splits 5 wk
Day: 24
5 wk 24
Health
Reduce Puffiness 4 wk
Day: 10
4 wk 10
Stress relief
Inner Harmony 3 wk
Day: 18
3 wk 18
Health
Healthy Heart 3 wk
Day: 16
3 wk 16
Women's health
Postpartum Recovery 3 wk
Day: 15
3 wk 15
Women's health
Postpartum Recovery 4 wk
Day: 23
4 wk 23
Stress relief
Yoga in the Big City 2 wk
Day: 1, 12
2 wk 1, 12
Stress relief
Yoga in the Big City 3 wk
Day: 12
3 wk 12
Stress relief
Yoga in the Big City 4 wk
Day: 12
4 wk 12
Weight loss
Intensive Weight Loss 1 wk
Day: 1
1 wk 1
Weight loss
Intensive Weight Loss 2 wk
Day: 1, 10, 14
2 wk 1, 10, 14
Weight loss
Intensive Weight Loss 3 wk
Day: 1, 10, 14, 20
3 wk 1, 10, 14, 20
Weight loss
Intensive Weight Loss 4 wk
Day: 1, 10, 14, 20, 24
4 wk 1, 10, 14, 20, 24

Reward

Flexibility
8
Endurance
16
Focus
8
Strength
14
Mobility
10
Balance
6
Урок 202 ( Half Boat Pose with Knee Drawn In )

1 / 1 асан
asana
01:26
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 with Knee Drawn In: Video & Guide | Unagrande

Exercise Details
Technique

Half Boat Pose with Knee Drawn In: Lie on your back with your fingers interlaced behind your head.

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