One-Legged Unsupported Boat Pose
Eka Pada Niralamba Navasana
(EY-kuh PUH-duh nir-AH-luhm-buh nah-VAHS-uh-nuh)
Modification: one leg straight; one knee bent toward the chest, foot off the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
BOAT POSE: SCISSOR LEGS
One-Legged Supported Boat Pose—One-Handed
Eka Pada Eka Hasta Salamba Navasana
(EY-kuh PUH-duh EY-kuh HUH-stuh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: grabbing the outside edge of the foot with the opposite hand for support, leg straight,
other arm up to the sky
- other leg bent, toes touching the floor
- other leg straight, foot off the floor
Pose Type: core, seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or