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Pose of the Week: Half Boat

HALF BOAT
(ardha navasana)

SHAPE PREP
(from staff)
Point feet.
Interlace hands behind head.
Lean back.

SHAPE POSE
Stay here or lift feet up in line with face (more doable: bend knees until big toes touch floor).

SAFETY PREP
Squeeze legs together, tighten glutes, firm hamstrings, tone abdomen.

SAFETY POSE
Minimize rounding in low back.

REFINEMENT PREP
Lift chest, stretch spine.

REFINEMENT POSE
Extend legs out.
Soften face, eyes. Breathe as evenly as possible.

Like boat, in half boat, low back must float. You must lift your chest, stretch your spine, start to finish. For the sake of your low back, do not allow any part of your spine to collapse. I almost always say in class, “Half boat, twice as hard as boat.”

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