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  • Home
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    • My Yoga Journey
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Why can’t I straighten my legs in boat pose?

June 9, 2020 //  by Di Hickman//  18 Comments

A few weeks ago I asked for content ideas from my community online. One of my Patrons, Deb, asked me for help. Why can’t I straighten my legs in boat pose? She asks! Well it could simply be a matter of strength. Boat pose with straight legs has a lot going on. Strength, flexibility and balance.

6 exercises working towards full boat pose

For those unfamilar here is a post on how to do boat pose, and I also have video on YouTube. Boat pose is a really interesting pose I want to explore more indepth today. This post also has a video which you can view below.

If for any reason the video won’t play you can also see the video on YouTube. Don’t forget to subscribe to my channel, and tap the like button! New videos dropping every Tuesday and Friday!

Why can’t i straighten my legs in boat pose? Hold low boat!

As I mentioned, I covered the basics of boat pose already, but sit in your low or half boat pose position. Knees bent, and shins parallel to the floor. Pull the navel to the spine and lean back lifting the feet away from the floor. Keep the knees bent.

Yoga teacher holding boat pose with bent legs and  hands behind knees

Can you reach the arms forward? Or, do you have to keep hold of the legs? How long can you hold low/half boat? Work up towards holding for 45 seconds. Then, try including some of the exercises below.

Dandasana scissors

The second way to work towards straight leg boat pose is the single leg lift in dandasana. Sit, with legs extended and hands connected to the floor. Slightly tuck the pelvis. And, keeping the torso tall lift one leg away from the floor. Lower, and repeat with the other leg. Aim for 8-12 repetitions each leg. Working up to 2 sets.

Yoga teacher in dandasana with one leg raised

Some key points in this exercise are to ensure the torso stays upright. Remember, your head, heart, and hips all in alignment. Two common errors

Yoga teacher showing alignment mistakes in the single leg lift exercise

On the left the torso is rounding. It’s almost like you’re trying to headbutt the knee. Don’t! On the right the torso is leaning back to pull the leg off the floor. When you ask “why can’t I straighten my legs in boat pose?”, well this is your main test! If the torso leans back your leveraging gravity, and not using the hip flexor/quad.

Dandasana Double Leg Lift

Once you can do 2-3 sets of 15 repetitions in Dandasana scissor then progress to double leg lift. Sitting in the same position, legs extended. The hands might rest on blocks if the floor seems too much of a reach. Can you lift both legs up? Notice if one lifts higher than the other!

Yoga teacher performing dandasana double leg raises

Key Points here are the same as single leg lifting. Try not to move the torso. No head-butting the legs or leaning back. This exercise is a tough one build up the endurance slowly. Listen to your body!

Split Boat Progression

This is a progression of low boat pose. Hold low boat (again ensure you’ve worked up to this). Straighten one leg keeping the thighs parallel to one another. Hold for a breath, then re-bend the knee.

Yoga teacher holding boat pose with bent legs and extending one leg at a time

Repeat, alternating the legs. The key point here is not to rush. Extend one leg and BREATHE. If you want to work a little easier support the bent leg by holding with the hand. Then work up to no hands.

Extended Leg Boat with support

Now you should be ready to work on full boat pose with support. So take low boat, and have the hands support the legs. Extend the legs. Keep the hands under the thighs for support in full boat. Then just release one hand and take a breath. Replace, and repeat with the other hand.

Yoga teacher holding boat pose with straight legs and  hands behind knees, releasing one hand at a time

This variation means you’re almost there! Work on doing this hand breath switch for 8-12 breaths each side. Then you’ll be ready to work on time.

Full Boat Pose Holds

Once you’ve worked through all the exercises above you should be able to hold full boat pose! Now it’s just a matter of building time in the pose. This is where you take the pose and breathe!

Yoga teacher holding boat pose with straight legs

Breathe, and hold the pose for 3 breaths. Rest, and repeat. Perhaps adding a breath every few days until you can hold for 5-10 breaths. Alternatively, you can time yourself!

There are so many reasons behind the plea of “I can’t straighten my legs in boat pose!”. But, the main one is lack of stretch/endurance in the abs, hip flexors, and quads. Build up gradually. Start from the top down. Play with reps, sets, and holds. Don’t rush! And remember to stretch the quads out afterwards!

Enjoy the journey!

Questions

  • Can you do “full” boat pose?
  • Do you have a strong core?
  • What do you prefer – reps or timed holds?
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Reader Interactions

Comments

  1. LuciWest

    June 11, 2020 at 10:04 am

    Nope, totally can’t do the full boat pose. Well, for about a split-second. But I’m getting there. Your background info and additional exercises are really helpful. Thank you!

    Reply
    • Di Hickman

      June 12, 2020 at 4:04 pm

      Awesome! Glad it helped!

      Reply
  2. Melanie williams

    June 11, 2020 at 2:23 am

    Love this! Again you are making all these poses look very easy and you are probably way more supple than me x

    Reply
    • Di Hickman

      June 12, 2020 at 4:04 pm

      Only supple cos I do yoga. Move it or lose it as they say!

      Reply
  3. bethan taylor-swaine

    June 11, 2020 at 1:32 am

    Straightening my legs in any pose can be a real challenge for me – I blame running! These tips are great though, will add them into my routine and hopefully I’ll be rocking boat pose soon!

    Reply
    • Di Hickman

      June 12, 2020 at 4:03 pm

      Oh heck yeah runners will struggle! Probably tight hamstrings will be the issue there! I need to do another video on that!

      Reply
  4. Lyosha

    June 10, 2020 at 11:45 pm

    I will definitely try dandasana lifts. I do have issues with straitening legs (not only it boat pose frankly), it is a great hint for me, I have never put a lot of thought into it

    Reply
    • Di Hickman

      June 12, 2020 at 4:03 pm

      Yay, you’re welcome! Always looking to help people get healthier and think outside the box!

      Reply
  5. Fatima Marie

    June 10, 2020 at 6:02 pm

    Wow, you make it look so easy. Hoping I could do it with ease as well. I’ll try! lol

    Reply
    • Di Hickman

      June 12, 2020 at 4:02 pm

      Try the progressions! Work up to full boat!

      Reply
  6. Kristine Nicole Alessandra

    June 10, 2020 at 2:31 am

    You do make everything look so easy! I want to try this pose. Hopefully I would be able to do it. It looks like it is going to help strengthen my core and reduce the fat around my tummy.

    Reply
    • Di Hickman

      June 12, 2020 at 4:02 pm

      Definitely a great core exercise!

      Reply
  7. Monidipa

    June 10, 2020 at 1:31 am

    I cant do full boat. I used to but after my accident I cant… I face troubles…

    Reply
    • Di Hickman

      June 12, 2020 at 4:02 pm

      Knees bent is fine. Start where you are!

      Reply
  8. Michael

    June 9, 2020 at 9:43 pm

    Man your core is tough. Many would be thinking this is easy but it is not. You are in shape my friend. very nice.

    Reply
    • Di Hickman

      June 12, 2020 at 4:02 pm

      Thank you!

      Reply
  9. Charlotte Petit Noble

    June 9, 2020 at 7:58 pm

    Yes, I can do a full boat. But it’s crazy how our bodies work. Some days it definitely feels harder than others.

    Reply
    • Di Hickman

      June 12, 2020 at 4:01 pm

      Oh it really is! New day, new practice!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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