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Ardha Navasana

A harder posture to hold than its names suggests …

Ardha Navasana or “half boat pose” takes building core strength to the next level (!) and is part of the Prana Vashya™ Primary Series ab sequence of postures

How to get into the position

From lying down on your mat, extend your arms behind your head and exhale all the air from your lungs. Then inhale and stretch your arms further behind your head, straightening your spine as much as possible. On the exhalation interlock your fingers behind your head and come up, lifting through the top of your sternum and leaning back slightly. Ensure you keep your spine straight whilst in the position. Stay off your sacrum and spine. It should feel more like your sitting bones are taking your weight.

On each inhalation, lift your elbows . On each exhalation, try to straighten and raise your legs.

Hold the position for five full breaths.


Ardha Navasana:

· Helps you sleep at night

· Strengthens abs, hip flexors and spine

· Improves digestion

· Stimulates the thyroid gland, kidneys, intestines and prostate


Avoid this posture if you have any neck injuries or diarrhoea.

Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™


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