One Leg Supported Boat Pose

Definition - What does One Leg Supported Boat Pose mean?

One leg supported boat pose is an intermediate posture that requires strong core muscles. To practice the pose, one leg is extended and lifted while the other is bent, with the knee dropped to the ground. The arms hold the extended leg or rest on the ground for support. In a more challenging arm variation, both arms extend toward the upraised leg while the bent leg provides the only support.

This posture is also known by its Sanskrit name, eka pada salamba navasana.

Yogapedia explains One Leg Supported Boat Pose

One leg supported boat pose is an easier variation of full boat pose (paripurna navasana), which is practiced with both legs upraised and both arms extended. In addition to strengthening the abdominal muscles, most variations of boat pose, including the one leg supported version, strengthen the lower back and stretch the hamstrings. Other benefits of one leg supported boat pose are:

  • Improves digestion by stimulating the abdominal organs
  • Relieves stress
  • Opens the hips
  • Balances metabolism
  • Builds confidence and focus
  • Increases stamina
  • Calms the mind

Yogis who suffer from low blood pressure or headaches should skip this pose. Those with neck injuries should practice with the back against a wall for added support and to take strain off the neck.

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