Jump-start your day with Boat Pose

Boat Pose = Navasana (Sanskrit)

This pose is like having a strong cup of coffee! It wakes you up from the inside out to boost your energy and make you feel like anything is possible. The challenge is to stay in the pose throughout the burn. When i'm practicing this pose I am always reminded of the quote from B.K.S. Iyengar (founder of the Iyengar-style yoga) - it literally runs through my head to help keep me in it!

"The pose begins when you want to leave it" - B.K.S. Iyengar

And oh boy, you want to leave this one! However, it is the best pose for strengthening the core muscles while stretching and lengthening the back body. This pose also helps stimulate digestion and elimination and is a great stress reliever. You can always use a strap or a belt looped around the soles of the feet to help you in this pose while still strengthening the abdominal muscles.

Step-by-step

1. Start in a seated position on your mat or carpet. Bend the knees and place the feet flat on the floor in front on you. If there are any issues with the coccyx area then you can sit on a folded blanket for a more comfortable seat. Place the hands behind the thighs, roll the shoulders back and down to open the chest and begin to lift your heels, leaving the toes on the floor for now and rock back onto the sit bones.

2. After a breath or two gently start to lift the toes away from the floor, bringing the lower legs parallel with the floor. Pull up through the crown of the head, towards the ceiling, lengthening through the spine.

3. Either stay here in Supported Boat Pose or release the hands from the back of the thighs and reach your arms forward in line with your knees. Keep a slight tuck on the chin to keep length through the back of the neck.

4. Look forward, past your toes and stay here for several breaths. If you start to shake, this is normal and proves that you are using the abdominal muscles to hold you up rather than your back or neck. Allow the jaw to be soft.

5. After several rounds of breath, release the feet back to the floor, lower down onto your back and hug the knees into the chest.

Enjoy this energising pose and remember you can always settle into Child's Pose (Balasana) for a few minutes after to rest out.

Enjoy!