One Leg Boat

Definition - What does One Leg Boat mean?

One leg boat is a basic seated yoga posture that requires abdominal strength. It is a simpler version of and a preparatory pose for boat pose (navasana), in which the body forms a “V” shape balancing on the buttocks with the legs lifted and arms extended straight. In the one leg version, one foot remains on the ground with the knee bent.

One leg boat is also known by its Sanskrit name, eka pada navasana.

Yogapedia explains One Leg Boat

Navasana is part of the primary series of Ashtanga yoga and is foundational in other schools of yoga because of its physical and mental benefits.

In addition to building core strength, one leg boat offers the following benefits:

  • Improves balance
  • Improves focus and concentration
  • Stimulates the internal organs, including the kidneys and intestines
  • Strengthens the legs, arms and shoulders
  • Opens the hips

The pose can be modified with different leg and arm positions. In variation of the leg position, the bent knee drops to the side. For a deeper stretch, the grounded leg extends straight as in stick pose. For a supported version of the pose, wrap the hands around the thigh of the raised leg or use a yoga strap around the foot of that leg. Yogis with limited flexibility may bend the lifted leg.

Email Newsletter

Join thousands of others with our weekly newsletter