BalancingAdvanced
Wide-Legged Boat Pose
Upavistha Navasana
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About This Pose
Wide-Legged Boat Pose is a challenging core strengthener that adds a hip-opening element to the traditional Boat Pose. By spreading the legs wide, this variation increases the demand on the inner thigh muscles while maintaining core engagement. The pose builds abdominal strength, hip flexor endurance, and balance. Regular practice develops a strong core foundation essential for many advanced yoga poses and daily functional movements.
Step-by-Step Instructions
- 1
Sit with knees bent and feet flat
- 2
Lean back slightly and lift feet
- 3
Extend legs wide in V-shape
- 4
Reach arms forward between legs
- 5
Balance on sitting bones
- 6
Keep chest lifted and core engaged
Alignment Cues
- Lift chest
- Draw navel in
- Steady gaze
Benefits
- Strengthens core intensely
- Opens inner thighs
- Builds hip flexor endurance
- Improves balance
- Develops abdominal muscles
- Prepares for advanced poses
Modifications
- Bend knees
- Support hands behind thighs
Variations
- Wide-legged boat
Cautions & Contraindications
Cautions
- Avoid rounding lower back
- Engage core fully
Avoid this pose if you have:
- Lower back pain
- Hip flexor strain
Quick Facts
Primary Focus
coreSecondary Focus
hipslegs
Suggested Hold
30 seconds
Tags
seatedcorebalance
Equipment
yoga mat
