Low Boat Pose
Ardha Navasana
About This Pose
Low Boat Pose (Ardha Navasana) is a challenging variation that targets the lower abdominals more intensely than the standard Boat Pose. By lowering the legs and torso closer to the ground while hovering, you create maximum engagement in the deep core muscles. This pose is essential for building the core strength needed for arm balances and inversions.
Step-by-Step Instructions
- 1
Begin in standard Boat Pose with legs lifted
- 2
Slowly lower your legs and torso toward the mat
- 3
Hover with shoulder blades and legs just off the ground
- 4
Extend arms alongside your body or reach toward your feet
- 5
Keep your lower back pressed toward the mat
- 6
Engage your core fully to maintain the hover
- 7
Hold for 5-10 breaths, or pulse between high and low boat
Alignment Cues
- Press the lower back into the mat to protect the spine
- Keep the chin slightly tucked, gaze at toes
- Maintain active legs with toes pointed
- Don't hold the breath—keep breathing steadily
Benefits
- Intensely targets the lower abdominal muscles
- Strengthens the entire core including obliques
- Builds endurance in the hip flexors
- Develops the control needed for arm balances
- Improves lower back stability and support
Modifications
- Bend knees
- Support hands
Variations
- Bent-knee low boat
Cautions & Contraindications
Cautions
- Do not arch lower back
Avoid this pose if you have:
- Lower back pain
- Neck issues
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
