Have fun balancing with this playful version of a wide-legged Boat Pose!

Yoga Pose:  Wide Legged Boat Pose

Difficulty level: Easy


  • Tones abdominal muscles
  • Strengthens hip flexors
  • Opens the chest
  • Lengthens the spine

Over the last few weeks we’ve built a seated series that strengthens the abdominal muscles and hip flexors while opening the chest, lengthening the spine and releasing the hamstrings.  With this pose, we bring all of this together, AND have an extra bit of fun!  The full version of this variation is performed with the legs straight; here is a more accessible version of the pose.

Begin in Baddha Konasana.

Hold this pose for 3 – 5 breaths, remembering to draw your energy inwards on the inhale, and release the legs closer to the floor with each exhale.

Place your hands under your thighs and draw your knees together with the soles of your feet on the mat.  Transition to Boat Pose (Navasana)

Hold Boat Pose with the shins parallel to the ground and hands pressed lightly into the undersides of the thighs for 3 – 5 breaths.  Remember to lift through the chest lengthening your spine as you balance.

Draw your knees towards your chest, and thread your hands inside your legs as you reach towards your feet.  Use your first two fingers on each hand to grasp the big toe on the same side foot.  Draw your thighs towards your hips, grounding your pelvis.  Exhale and push through the heels of your feet to extend your legs straight in a wide legged position.

Rooting through your pelvis, lift through your chest.  Breathe fully and deeply as you hold this pose for another 3 – 5 breaths before bending your knees and returning your soles of your feet to the mat.


If your hamstrings are tight, your arms will feel like they “aren’t long enough” for your legs to straighten.  When moving from Baddha Konasana to Boat Pose, place a strap around the arches of your feet.  Hold one end of the strap in each hand, then extend through the strap to straighten your legs.

If you wish to deepen this pose, as you extend the legs straight, bring the legs together.