Half Boat Poseअर्ध नावासन
Ardha Nāvāsana — an intermediate seated pose that works the abdominals, transverse abdominis, hip flexors.
15–30SECONDS HELD
One line on the timetable. Half Boat Pose is held 15–30 seconds, with the breath moving throughout — and it takes its place inside one of the practices posted on this site.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Half Boat Pose
Read all of it before starting, and read the cautions further down before starting at all.
Sit with the knees bent and interlace the fingers behind the head, elbows wide.
Lean the trunk back and lower it towards, but not onto, the floor.
Extend the legs out at a low angle so the feet stay roughly level with the top of the head.
Keep the low back in contact with the floor or lightly hovering, never arched away from it.
Hold with steady breathing, then bend the knees and sit up.
Hold: 15–30 seconds. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Half Boat Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Loads the abdominal wall at a long lever with both the trunk and the legs low.
- Works the deep transverse abdominis to hold the low back flat against the pull of the legs.
- Trains the hip flexors to hold the legs at a shallow angle, which is much harder than a high V.
Half Boat Pose is one of 29 seated poses in this library and one of 60 poses rated intermediate. Poses taken on the floor, where the pelvis is the base and the spine works above it.
Who should skip Half Boat Pose, or change it
- Low back or disc injury — raise the legs higher or skip.
- Recent abdominal surgery, hernia or diastasis recti.
- Pregnancy.
- Neck injury: support the head in the hands and do not pull on it.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Half Boat Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeThe low back arching away from the floor as the legs lower.
FixRaise the legs until the back stays down; that angle is your working range.
MistakePulling the head forward with the interlaced hands.
FixRest the head in the hands and keep the elbows wide; the neck stays long.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Half Boat Pose sits at code 02150, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Half Boat Pose?
Sit with the knees bent and interlace the fingers behind the head, elbows wide. Lean the trunk back and lower it towards, but not onto, the floor. Extend the legs out at a low angle so the feet stay roughly level with the top of the head. Keep the low back in contact with the floor or lightly hovering, never arched away from it. Hold with steady breathing, then bend the knees and sit up. Hold for 15–30 seconds.
What does Half Boat Pose work?
Primarily the abdominals, transverse abdominis, hip flexors, with the quadriceps, neck, spinal erectors assisting or lengthening. In mechanical terms: loads the abdominal wall at a long lever with both the trunk and the legs low.
Who should not do Half Boat Pose?
Low back or disc injury — raise the legs higher or skip. Recent abdominal surgery, hernia or diastasis recti. Pregnancy. Neck injury: support the head in the hands and do not pull on it. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Half Boat Pose suitable for beginners?
Not as a first pose. Half Boat Pose is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the seated poses marked beginner first.
How many calories does Half Boat Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Half Boat Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Half Boat Pose
గోడపై ఉన్న మిగతా కూర్చుని చేసే భంగిమలు
మరిన్ని కూర్చుని చేసే భంగిమలు — ముందు అదే స్థాయిలో ఉన్నవి, తర్వాత మిగతా కుటుంబం.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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