SeatedIntermediate
Boat Pose Leg Hold
Navasana Leg Hold
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About This Pose
Boat Pose with Leg Hold incorporates hamstring stretching into the core-strengthening posture by holding onto the legs or feet. This variation is excellent for practitioners who need additional support while working on straight legs, and it combines the benefits of forward folding with core engagement.
Step-by-Step Instructions
- 1
Sit with knees bent, feet flat on the floor
- 2
Hold the backs of your thighs or wrap hands around calves
- 3
Lean back and lift your feet off the floor
- 4
Slowly straighten your legs while maintaining the hold
- 5
Use the arm hold to keep your chest lifted
- 6
Balance on your sitting bones
- 7
Hold for 5-8 breaths while keeping the spine long
Alignment Cues
- Use the arms to help lift the chest, not to pull legs up
- Keep shoulders down and back
- Engage the core throughout
- Breathe fully despite the compression
Benefits
- Combines core strengthening with hamstring stretching
- Provides support for maintaining straight legs
- Improves grip strength and shoulder stability
- Accessible variation for building toward full pose
- Deepens mind-body connection through the hold
Modifications
- Release hands
Variations
- Hands-free version
Cautions & Contraindications
Cautions
- Avoid pulling neck forward
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spinehips
Suggested Hold
35 seconds
Tags
seatedcorecontrol
Equipment
yoga mat
