SeatedIntermediate
Open Arm Boat Pose
Open Arm Navasana
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About This Pose
Open Arm Boat Pose brings the arms wide to the sides, opening the chest and challenging core stability in a new way. This variation requires the abdominals to work harder to maintain balance without the counterweight of arms reaching forward. The wide arm position also opens the heart center and encourages fuller breathing.
Step-by-Step Instructions
- 1
Come into standard Boat Pose with legs lifted
- 2
Once balanced, open your arms wide to a T-shape
- 3
Turn palms to face forward or up
- 4
Keep the chest lifted and collarbones broad
- 5
Engage your core to maintain balance
- 6
Option to keep legs bent or extend them straight
- 7
Hold for 5-8 breaths with expansive chest breathing
Alignment Cues
- Keep shoulders down, not hunched up
- Reach actively through the fingertips
- Maintain the lift in your sternum
- Keep the gaze forward and steady
Benefits
- Opens the chest and broadens the collarbones
- Increases core challenge without forward arm counterbalance
- Improves shoulder mobility and posture
- Encourages deeper breathing through chest expansion
- Builds lateral stability in the core
Modifications
- Keep hands forward
Variations
- Arms forward variation
Cautions & Contraindications
Cautions
- Do not collapse chest
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
shoulderships
Suggested Hold
35 seconds
Tags
seatedcorebalance
Equipment
yoga mat
