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Ardha Navasana
Half Boat Pose
Half Boat Pose — a core practice for a beginner to intermediate student. Its focus is core strength.
Photo: Mr. Yoga, CC BY-SA 4.0, via Wikimedia Commons Source and licence
Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.