SupineBeginner
Boat Leg Lift
Navasana Prep
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About This Pose
Boat Leg Lift is a challenging core variation that adds leg-lifting movement to the static boat pose. By alternately lifting and lowering the legs while maintaining the V-shape torso position, this pose intensely works the hip flexors and lower abdominals. It builds the dynamic core strength needed for arm balances and inversions while improving coordination and control.
Step-by-Step Instructions
- 1
Lie on back with arms by sides
- 2
Press lower back into mat
- 3
Engage core muscles
- 4
Lift both legs off floor
- 5
Keep legs together
- 6
Hold with controlled breath
Alignment Cues
- Breathe steadily throughout
- Relax shoulders into mat
- Press lower back down
- Keep legs active
Benefits
- Intensely strengthens core
- Builds hip flexor strength
- Improves coordination
- Prepares for arm balances
- Challenges lower abs
- Builds endurance
Modifications
- Bend knees if needed
- Lift legs higher
Variations
- Legs at different angles
- With arm movements
Cautions & Contraindications
Cautions
- Keep lower back supported
- Avoid neck strain
Avoid this pose if you have:
- Lower back injury
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinecorestrengthbeginner
Equipment
yoga mat
