One Legged Half Boat Pose - Eka Pada Navasana


One Legged Half Boat Pose or Eka Pada Navasana is a basic seated asana that strengthens the abdominal muscles. The name comes from the Sanskrit, eka, meaning “one”; pada, meaning “foot” or “leg”; nava, meaning “boat”; and asana, meaning “pose” or “posture.”
In addition to building core strength, the eka pada variation is believed to improve focus and concentration.
One Legged Half Boat Pose helps strengthen the abdominal, core body strength, and legs.

Step-by-Step Instructions

Step 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.
Step 2
Slowly lean back and inhale the right leg up, pressing out through the heel, letting your gaze rest on the big toe.
Step 3
Relax the shoulders away from the ears and draw the shoulder blades towards the spine to lift and open the chest.
Step 4
Breathe and hold for 2-6 breaths. Put as much effort into lifting the chest as you are in lifting the legs.
Step 5
To release: slowly exhale the leg down to the floor and release the arms down.
Step 6
Repeat on the other side.

Benefits and Contraindications


Improves digestion

Burns belly fat

Strengthens the core muscles

Improves balance

Enhances blood circulation

Stress buster


Pregnancy or menstruation


Neck, back, hip, knee, or ankle injury



Modifications and Props for Beginners

  • Instead of straightening your extended leg, bend your knee and place the foot on the ground. This will help you to maintain your balance and engage your core more effectively.
  • If you have difficulty reaching your foot with your hands, use a strap to loop around the arch of your foot. Hold the strap with both hands and use it to pull your foot towards your chest as you lift your torso.
  • If you have difficulty balancing, practice the pose with your back against a wall. Sit on the floor with your back against the wall and your feet on the ground. Lift your feet off the ground and straighten one leg, pressing the heel into the wall for support.

Useful Tips

  • Focus on engaging your abdominal muscles and drawing your navel towards your spine to help support your lower back.
  • As you lift your torso and extend your leg, try to keep your chest lifted and open. Avoid collapsing your chest or rounding your spine, which can put pressure on your lower back.
  • Imagine lengthening your spine from the crown of your head to your tailbone. This will help you to maintain good posture and balance in the pose.
  • Try to keep your shoulders relaxed and away from your ears. Avoid tensing up or shrugging your shoulders, which can create tension in your upper back and neck.

Frequently Asked Questions

Is One Legged Half Boat Pose safe for beginners?

One Legged Half Boat Pose can be challenging for beginners, especially those who lack core strength and balance. It’s important to work with a qualified yoga teacher who can provide modifications and guide you through the pose safely.

Can I practice One Legged Half Boat Pose if I have a back injury?

If you have a back injury, it’s important to consult with your doctor or physical therapist before practicing One Legged Half Boat Pose. Depending on the nature and severity of your injury, you may need to avoid or modify the pose.

How can I modify One Legged Half Boat Pose to make it easier?

You can modify One Legged Half Boat Pose by bending the knee of the extended leg, using a strap or block for support, or practicing the pose with your back against a wall.

How can I deepen One Legged Half Boat Pose?

To deepen One Legged Half Boat Pose, you can work on lifting your torso and leg higher, straightening your extended leg, and holding the pose for longer periods of time. You can also try practicing the pose with your arms extended overhead or by moving into the full Boat Pose variation.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.