Half Boat Pose anatomy

Half Boat Pose · Ardha Navasana · Tư thế nửa con thuyền

Half Boat Pose mainly works rectus abdominis, transversus abdominis, obliques, iliopsoas; it stretches erector spinae, pectoralis major; deltoid stabilize.

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Sit and interlace the fingers behind the head, just above the nape. Exhale, recline the torso and at the same time lift both legs straight, legs together, toes pointed. Torso and legs are both lower than in Boat Pose: the legs make about 30–35° with the floor, the torso reclines to a similar angle, about 30° from the floor, and the feet are level with the crown of the head. The weight rests on the buttocks and the sacrum (behind the sitting bones), the lower back rounds slightly but stays off the floor; the elbows open wide and the chest stays open. Because the torso and legs are low, the abdominals work very hard (especially the rectus abdominis and transversus abdominis) while the hip flexors hold the legs. Don't pull the head with the hands; if the lower back hurts or shakes, bend the knees so the shins are parallel to the floor. This is the Iyengar version, not the bent-knee "half boat" of many modern classes. Avoid it during pregnancy and with lower-back pain or a disc herniation; breathe evenly, never hold the breath.

Muscles in this pose

Working (contracting): Rectus abdominis, Transversus abdominis, Obliques, Iliopsoas, Quadriceps, Adductors, Sternocleidomastoid, Rhomboid major

Stretching: Erector spinae, Pectoralis major

Stabilizing: Deltoid

Why these muscles work or stretch

• Rectus abdominis · Working (contracting): The main worker: keeps the torso from sinking to the floor
• Transversus abdominis · Working (contracting): Draws the belly in and keeps the abdominal wall flat
• Iliopsoas · Working (contracting): Holds the legs off the floor
• Quadriceps · Working (contracting): Keeps the knees straight; the rectus femoris assists hip flexion
• Adductors · Working (contracting): Squeezes the legs together
• Sternocleidomastoid · Working (contracting): Holds the head in line with the reclined torso; the hands only support it lightly
• Rhomboid major · Working (contracting): Draws the shoulder blades together, opening the elbows and chest
• Erector spinae · Stretching: Slightly lengthened and passive while the lower back rounds and the abdominals work
• Pectoralis major · Stretching: Lengthens as the elbows open back
• Deltoid · Stabilizing: Holds the elbows out to the sides

Practice cues

• Legs together and straight, feet level with the crown; breathe evenly, don't hold the breath
• Draw the belly in and the lower ribs toward the pelvis; keep the back off the floor
• Open the elbows wide and let the hands cradle the head lightly without pulling the neck

Benefits

• Builds abdominal strength and endurance, especially rectus and transversus abdominis
• Builds endurance in the hip flexors and quadriceps
• Trains balance on the buttocks and sacrum

Cautions / contraindications

• Avoid with acute low-back pain or a disc herniation
• Avoid during pregnancy or after recent abdominal surgery
• Use caution with neck pain; let the hands cradle the head, don't pull
• Use caution with high blood pressure; breathe evenly, never hold the breath

Easier variations

• Bend the knees so the shins are parallel to the floor
• Put the hands on the floor behind the hips, or lift one leg at a time

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Boat Pose Paripurna Navasana
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
• One-Legged Crow Pose Eka Pada Bakasana
• Plank Pose Phalakasana
• Heron Pose Krounchasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)