SeatedIntermediate
Boat Pose One Leg Extended
Navasana One Leg
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About This Pose
Boat Pose with One Leg Extended is an asymmetrical variation that alternates extending one leg while keeping the other bent. This progression helps build strength gradually and allows practitioners to work on straightening legs one at a time. It's excellent for identifying and addressing imbalances between sides.
Step-by-Step Instructions
- 1
Start in Boat Pose with both knees bent
- 2
Keeping core engaged, extend one leg straight
- 3
Keep the other knee bent for balance
- 4
Reach arms forward alongside the extended leg
- 5
Hold for 5 breaths, then switch legs
- 6
Notice any differences between sides
- 7
Work both sides equally
Alignment Cues
- Keep both hips level
- Extend through the heel of the straight leg
- Maintain lift in the chest
- Don't lean to the bent knee side
Benefits
- Progressive approach to full leg extension
- Identifies strength imbalances between sides
- Builds hamstring flexibility gradually
- Maintains core engagement with varied leg positions
- Accessible stepping stone to full expression
Modifications
- Alternate sides
Variations
- Single-leg boat
Cautions & Contraindications
Cautions
- Avoid twisting pelvis
Avoid this pose if you have:
- Hip flexor strain
Quick Facts
Primary Focus
coreSecondary Focus
hipsspine
Suggested Hold
35 seconds
Tags
seatedbalancecore
Equipment
yoga mat
