SupineIntermediate
Low Boat Hold
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About This Pose
Low Boat Hold (Ardha Navasana) intensifies the core challenge by hovering the legs and shoulders just above the floor. This challenging variation targets the lower abdominals more than traditional Boat Pose and builds the eccentric strength needed for controlled movements. It's an essential pose for developing a strong, functional core.
Step-by-Step Instructions
- 1
Lie on your back with legs extended
- 2
Press lower back into the mat and engage core
- 3
Lift legs and shoulders just a few inches off the floor
- 4
Extend arms alongside your body or toward feet
- 5
Keep chin slightly tucked, gaze at toes
- 6
Hold the hover position with steady breathing
- 7
Start with 15-30 seconds and build duration
Alignment Cues
- Lower back stays pressing into mat
- Keep legs active and together
- Don't let head drop back
- Breathe continuously—don't hold breath
Benefits
- Intensely targets the lower abdominals
- Builds eccentric core strength
- Develops muscular endurance
- Strengthens the deep hip flexors
- Prepares for challenging transitions
Modifications
- Hands under hips
Variations
- Boat variation
Cautions & Contraindications
Cautions
- Avoid neck tension
Avoid this pose if you have:
- Neck strain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
supinecorebalance
Equipment
yoga mat
