SeatedIntermediate
Boat Pose Hold
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About This Pose
Boat Pose Hold focuses on sustained isometric engagement in Navasana, building both physical endurance and mental fortitude. Holding the pose for extended periods develops the deep core strength needed for advanced practices while teaching practitioners to find calm within challenge through steady breathing.
Step-by-Step Instructions
- 1
Enter Boat Pose with proper alignment
- 2
Choose your leg position—bent or straight
- 3
Set your gaze on a fixed point
- 4
Begin breathing slowly and steadily
- 5
Commit to holding for a set time or breath count
- 6
Maintain engagement without gripping
- 7
Build from 30 seconds to 2 minutes over time
Alignment Cues
- Quality of alignment over duration
- Keep breathing—don't hold breath
- Relax unnecessary tension
- Stay present moment to moment
Benefits
- Develops exceptional core endurance
- Builds mental resilience and patience
- Strengthens the full body isometrically
- Improves breath control under challenge
- Creates foundation for advanced practices
Modifications
- Hands behind thighs
Variations
- Boat pose
Cautions & Contraindications
Cautions
- Keep spine long
Avoid this pose if you have:
- Lower back injury
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
40 seconds
Tags
corebalancestrength
Equipment
yoga mat
