Extended Leg Boat Pose
Paripurna Navasana
About This Pose
Extended Leg Boat Pose represents the full expression of Navasana with completely straight legs. This variation requires significant hamstring flexibility in addition to core strength. The long lever of straight legs dramatically increases the challenge, making this an excellent benchmark pose for measuring progress in both strength and flexibility.
Step-by-Step Instructions
- 1
Start in Boat Pose with bent knees
- 2
Ensure your core is engaged and spine is long
- 3
Slowly begin to straighten your legs, one at a time or together
- 4
Extend until legs are fully straight, forming a V-shape
- 5
Keep your toes pointed and legs active
- 6
Reach arms parallel to the floor alongside your legs
- 7
Hold for 5-8 breaths, maintaining form over duration
Alignment Cues
- Keep legs together with inner thighs engaged
- Lift through the sternum to counterbalance the legs
- Avoid letting the chest collapse
- Keep shoulders relaxed and down
Benefits
- Maximizes core engagement with the long lever of straight legs
- Stretches the hamstrings while building strength
- Improves balance and body awareness
- Strengthens the quadriceps and hip flexors
- Develops the concentration needed for advanced poses
Modifications
- Bend knees
Variations
- Bent-knee boat
Cautions & Contraindications
Cautions
- Do not round spine
Avoid this pose if you have:
- Lower back pain
- Hip flexor strain
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
