SeatedAdvanced
Extended Boat Pose
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About This Pose
Extended Boat Pose takes Navasana to its fullest expression with legs and arms reaching in opposite directions, creating maximum length through the body. This advanced variation requires significant core strength, hip flexor engagement, and balance. The extended position challenges practitioners to maintain stability while reaching through all extremities.
Step-by-Step Instructions
- 1
Start in standard Boat Pose with bent knees
- 2
Straighten your legs completely, pointing toes
- 3
Reach your arms overhead alongside your ears
- 4
Create one long line from fingertips to toes
- 5
Balance on your sitting bones with spine long
- 6
Engage every muscle to maintain the position
- 7
Hold for 3-5 breaths, working up over time
Alignment Cues
- Reach in opposite directions—toes forward, fingers up and back
- Keep the chest lifted despite the arm position
- Engage the inner thighs together
- Breathe steadily without holding
Benefits
- Maximizes full-body engagement and strength
- Creates length through the entire body
- Challenges balance at the highest level
- Builds the strength needed for arm balances
- Improves posture through strong core development
Modifications
- Hands on thighs
Variations
- Extended boat
Cautions & Contraindications
Cautions
- Avoid neck tension
Avoid this pose if you have:
- Back injury
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
45 seconds
Tags
coreadvancedbalance
Equipment
yoga mat
