SeatedAdvanced
Boat Pose Open Legs
Ubhaya Padangusthasana
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About This Pose
Boat Pose with Open Legs adds a hip-opening element by separating the legs into a V-shape while in Navasana. This variation works the inner thighs and hip abductors while maintaining core engagement. It's an excellent pose for developing strength in the adductors and creating more flexibility in the hips.
Step-by-Step Instructions
- 1
Come into standard Boat Pose with legs lifted
- 2
Slowly separate your legs into a wide V-shape
- 3
Keep both legs at the same height
- 4
Reach arms forward between your legs or hold ankles
- 5
Maintain the lift in your chest
- 6
Engage your inner thighs to control the opening
- 7
Hold for 5 breaths, then bring legs together
Alignment Cues
- Keep legs equidistant from center
- Maintain even height in both legs
- Don't let the back round with the opening
- Flex or point feet actively
Benefits
- Strengthens and tones the inner thighs
- Works the hip abductors and adductors
- Adds hip flexibility work to core strengthening
- Challenges balance in a new way
- Develops control over leg movement
Modifications
- Bend knees
Variations
- Wide-leg balance
Cautions & Contraindications
Cautions
- Avoid forcing leg separation
Avoid this pose if you have:
- Hamstring injury
- Hip pain
Quick Facts
Primary Focus
coreSecondary Focus
hipshamstrings
Suggested Hold
45 seconds
Tags
seatedbalanceflexibility
Equipment
yoga mat
