Ardha Navasana

Low Boat

Low Boat is a low hovering trunk exercise performed from the back.

Type: Balance & Core
Focus: Core
Intermediate ยท 6/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Lie down with knees bent and feet flat.
  2. Exhale and lift the head and shoulder blades slightly; raise bent legs only if the lower back remains comfortable.
  3. Keep the reach small and breathe, then lower the feet and head to rest.

Before you begin

Avoid with abdominal or neck pain; seek guidance after surgery or during pregnancy.

What you should feel

Abdominal effort without neck gripping or lumbar strain.

Benefits

Builds abdominal endurance and control of a short lever position.

Common mistakes

Lowering straight legs too far or pulling the chin toward the chest.

Modifications

Keep the head down and practise alternating foot lifts.

Prep Poses

Constructive rest; bent-knee Boat

Follow-Up Poses

Constructive rest

Related Content

Keep the head down and practise alternating foot lifts.