Wide-legged Boat Pose (Upavistha Konasana Balance)
Wide-legged boat pose is a yoga balance posture that targets the abdominal muscles and hip flexors. It involves balancing on the sit bones with legs extended wide in a V-shape, intensifying the core challenge of standard boat pose through the wider leg position.
How to do it
- Sit on the floor with your knees bent and feet flat on the mat.
- Lean back slightly and lift both feet off the ground, balancing on your sit bones.
- Open your legs wide apart, extending them toward a V-shape while keeping them as straight as possible.
- Extend your arms forward between your legs, parallel to the floor.
- Hold the position for 20-30 seconds, engaging your core, then slowly bring your legs together and lower your feet.
Form cues
- Balance firmly on your sit bones, not your tailbone.
- Draw your shoulders down away from your ears.
- Engage your lower abs to stabilize your torso.
- Keep your chest lifted rather than rounding your back.
Breathing: Inhale to set up your posture, and exhale steadily as you lift and open your legs to maintain core tension.
Common mistakes
- Slumping the spine, which puts unnecessary pressure on the lower back and reduces core engagement.
- Holding the breath, which increases tension and makes it harder to maintain balance.
- Leaning too far back, which shifts your weight incorrectly and compromises the V-shape.
Muscles worked
Primary: abs. Secondary: hip flexors, quads, lower back.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 60 seconds
Lose weight
3–4 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my abs?
This usually happens if your spine rounds or you lean back too far. Try lifting your chest and engaging your lower abdominals more firmly.
Can I keep my knees slightly bent?
Yes. If fully straightening your legs causes your back to round or your balance to fail, keep a gentle bend in your knees.
How often can I practice this balance pose?
You can include this in your core or yoga routine 2 to 3 times a week, ensuring adequate rest between sessions.