SeatedAdvanced
Extended Boat Hold
Extended Navasana Hold
www.yoga-sequencing.com
About This Pose
Extended Boat Hold focuses on maintaining Navasana with fully extended legs for a prolonged period, building exceptional core endurance and mental fortitude. This variation challenges practitioners to breathe calmly and maintain proper form even as muscles fatigue, developing the sustained strength needed for challenging yoga sequences.
Step-by-Step Instructions
- 1
Enter full Boat Pose with legs extended straight
- 2
Ensure proper alignment before holding
- 3
Set a timer or count breaths to track duration
- 4
Focus on steady, rhythmic breathing
- 5
Maintain engagement without excessive tension
- 6
Start with 30-45 seconds, building to 1-2 minutes
- 7
Release mindfully when complete
Alignment Cues
- Prioritize form over duration
- Keep the face and jaw relaxed
- Breathe into the belly despite core engagement
- Make micro-adjustments as needed
Benefits
- Builds exceptional core muscular endurance
- Develops mental resilience and focus
- Strengthens hip flexors and quadriceps
- Improves breath control under challenge
- Prepares the body for advanced sequences
Modifications
- Shorten hold
Variations
- Short hold version
Cautions & Contraindications
Cautions
- Maintain breath
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
45 seconds
Tags
seatedcoreendurance
Equipment
yoga mat
