ow Boat Pose-Ardha Naukasana

Low Boat Pose

  • Ardha Naukasana

Ardha Naukasana (Low Boat Pose) is a core-strengthening pose that is frequently done in regular yoga classes for weight loss. With the bottom of the body on the ground, the body forms a cresent shape." The arms are extended and pointing in the direction of the feet. This prepares the body for the full boat pose, in which the legs are fully extended in the shape of a cresent shape.The Ardha Naukasana activates the manipura chakra and the swathistana chakra. It is an excellent beginner friendly asana for reducing belly fat. 

Steps to do Low Boat Pose / Ardha Naukasana

  • Lie down on the back.
  • First inhale and as you exhale lift your chest and feet off the ground.
  • Stretch your arms towards your feet. Engage the core muscles and keep breathing.
  • Now exhale and relax the body down.

Tips for beginners

  • It is important to strengthen your back before you attempt this asana. 
  • Keep a pillow under your hips so that you can hold for more time and gradually you can remove it. 
  • A yoga strap will also help you maintain the balance.


  • Strengthens the back and abdominal muscles.
  • Tones the legs and arm muscles.
  • Regulates the function of liver, pancreas, lungs, kidneys, thyroid, and prostate glands.
  • Removes lethargy.
  • This pose helps to remove belly fat.
  •  It improves digestion


Watch out for

  • People with Asthma, Diarrhea,
  • Headache, and Insomnia should avoid this pose.
  • People with Heart Problems.
  • Low blood pressure must avoid this pose.
  • During Menstruation or Pregnancy, this pose is restricted.



  • Ardha Naukasana is a variation of Naukasana. 
  • You can also do Ardha Naukasana with on leg.