SeatedIntermediate
Single Leg Boat Pose
Eka Pada Navasana
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About This Pose
Single Leg Boat Pose is an asymmetrical variation that challenges balance and core stability while allowing practitioners to work with one extended leg at a time. This version is excellent for building toward full Boat Pose and helps identify and correct imbalances between the left and right sides of the body.
Step-by-Step Instructions
- 1
Begin seated with both knees bent, feet on floor
- 2
Lean back slightly and engage your core
- 3
Lift your right foot off the floor, extending the leg straight
- 4
Keep the left foot grounded or hovering for more challenge
- 5
Reach arms forward alongside the extended leg
- 6
Hold for 5 breaths, then switch sides
- 7
Focus on keeping both hips level
Alignment Cues
- Keep both sitting bones grounded equally
- Maintain length in the spine on both sides
- Point or flex the extended foot actively
- Don't lean to one side
Benefits
- Identifies and corrects muscular imbalances
- Builds core strength progressively
- Improves balance and coordination
- Allows for one-sided focus and deeper engagement
- Provides a stepping stone to full Boat Pose
Modifications
- Keep other foot down
Variations
- Alternating legs
Cautions & Contraindications
Cautions
- Switch sides evenly
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
seatedcorebalance
Equipment
yoga mat
