One Leg Boat

Eka Pada navasana

Pronunciation:

Level: Basic

Instructions

1. From a seated position, extend the right leg forward and bend the left foot in towards the right thigh. Inhale the arms over the straight leg, parallel to the floor, with the palms facing each other.

2. Slowly lean back and inhale the right leg up, pressing out through the heel, letting your gaze rest on the big toe.

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3. Relax the shoulders away from the ears and draw the shoulder blades towards the spine to lift and open the chest.

4. Breathe and hold for 2-6 breaths. Put as much effort into lifting the chest as you are in lifting the legs.

5. To release: slowly exhale the leg down to the floor and release the arms down.

6. Repeat on the other side.

Benefits + Contraindications

Benefits: One Leg Boat pose strengthens the abdominal, core body strength and the legs. This posture also helps improve balance, focus and concentration. Recent or chronic injury to the abdomen, knees, hips, arms or shoulders.

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Contraindications: Recent or chronic injury to the knees, hips, arms, neck or shoulders.

Modifications + Variations

Modifications: A) Bend the lifted leg or interlace the fingers around the thigh. B) Use a yoga strap around the foot holding on with both hands. 

Variations: This pose is an easier variation of full Boat pose. 

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Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Seated Head to Knee, Bound Angle, Revolved Head to Knee.

Use one or more of the following postures to build a sequence ending after this pose: Ardha matsyendrasana A, Revolved Head to Knee, Seated Forward Bend, Inclined Plane, Seated Angle, Half Upright Seated Angle.

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