SeatedIntermediate
Boat Pose Hold Feet
Ubhaya Padangusthasana Prep
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About This Pose
Boat Pose with Feet Hold combines Navasana with a hamstring stretch by holding onto the feet or big toes. This variation creates a connection between the upper and lower body, developing coordination and deepening the stretch. It's particularly useful for practitioners working on flexibility alongside strength.
Step-by-Step Instructions
- 1
Sit with knees bent, feet on the floor
- 2
Reach forward and hold your big toes with peace fingers (index and middle)
- 3
Lean back and lift your feet off the floor
- 4
Slowly extend your legs while maintaining the hold
- 5
Balance on your sitting bones with spine long
- 6
Use the hold to help straighten the legs
- 7
Hold for 5 breaths, keeping chest lifted
Alignment Cues
- Keep shoulders down and back
- Don't round forward to reach feet
- Use the grip to enhance the stretch
- Maintain core engagement throughout
Benefits
- Combines core strength with hamstring flexibility
- Creates full-body integration and connection
- Improves balance through the binding action
- Deepens the stretch while maintaining strength
- Develops coordination between upper and lower body
Modifications
- Use strap
Variations
- Foot-hold balance
Cautions & Contraindications
Cautions
- Avoid locking knees
Avoid this pose if you have:
- Hamstring strain
Quick Facts
Primary Focus
coreSecondary Focus
hamstringsspine
Suggested Hold
40 seconds
Tags
seatedbalancecore
Equipment
yoga mat
