Imagine a yoga posture that can eliminate lethargy, stimulate the muscular, digestive, circulatory, nervous and hormonal systems, and tone all the organs. This same pose can be used to help reduce nervous tension. When practiced at the end of a session and before the final resting pose, savasana, it can facilitate a deeper state of liberation. It can also energize the body and mind when done before getting out of bed in the morning.

As usual, there are a few names for a yoga pose. This is called Boat Pose, Stretch Pose, navasana, Naukasana. We are often encouraged to close our eyes when we practice to turn our mind inward. In this pose, however, the eyes are kept open the entire time.

Instructions:

Begin lying on your back with your palms facing down and your feet together. Be aware of the body’s breath and when the breath becomes steady, inhale slowly and deeply, hold your breath, and then flatten the back of your waist against the floor. Flattening the lower back before lifting the body prevents compression on the lumbar vertebrae. We will come back to the breath later.

The second part of this graceful yoga move is to lift your top and then your bottom off the ground no more than 6 inches (15 cm); essentially balancing on the buttocks. The arms are also raised to the same level as the toes. The palms can be facing each other on the sides of the body or on the thighs. Unless you need to place them under your buttocks to support your lower back. Let the heart raise its head. To keep your neck vertebrae safe, bring your chin toward your throat, not down or away from your throat. Your ears will move closer to your shoulders. Try lifting your chest and tucking your chin in as you sit to get a feel for the movement. Leave a comfortable space in the throat. Finally lift both legs or one at a time.

As you rock on your buttocks, hold your breath for a mental count of 5, or higher if you can. If you want, tighten the whole body. You could include cuffs. Then exhale and return to the ground, carefully lowering your head. You definitely don’t want to feel a severe headache when you hit the ground! Feel your entire body as you rest between reps. If your abdominal muscles are tight, extend them as you inhale. Then repeat the exercise 4 to 5 times.

If you feel tired, perhaps you can spend 1-3 minutes a day in this powerful pose and see if it eliminates lethargy.