Nudie Challenge of the Month - Boat Pose Series ⛵︎💪🏽 (Patreon)

You’ve had your say and this month’s ‘Nudie Challenge of the Month’ will be a ‘Boat Pose’ series!

Referred to in yoga as ‘Navasana’, this translates to ‘Boat Pose’. And whilst, in yoga, we often hold this pose and remain stationary in it…there is most definitely room to play around with some more dynamic movements in order to make it a fun exercise that targets our core. This seated pose is also a great balancing and strengthening pose.

So, think about a boat that balances on the water…well that’s exactly what we’re doing…except we’re finding that sweet spot between our tailbone and sit bones to balance on…you know that ‘cushiony’ part of your butt? Ye, we’re balancing on that! So, it does, indeed, require our core strength.

I have posted day 1’s attempt into a dropbox folder (link below) for you to refer to as I go over all the basics, foundations and variations which you can choose from in that video (please watch)

https://www.dropbox.com/scl/fo/p6id8vezzkaavh93pafdj/AOpKyJLJH0fln7kfKlpLlQ4?rlkey=6ig6rfdz09m75rdayxjo45pqq&st=bjxkepj4&dl=0

*link will expire once challenge is complete on 28 June 2025

Sticking with last month's theme of strengthening our core and abdominals, we are continuing to cultivate that heat 🔥 and this is just the pose to help us do just that!

Over the next few weeks, we will explore this pose and the variety of workouts we can make out of it. And it’s going to look a little something like this:

• WEEK 1: Pose and Hold (progressive holds)

• WEEK 2: Boat Pose Toe Taps (100 taps)

• WEEK 3: Boat to Yacht Extensions (75 extensions)

Benefits of this pose can include:

• strengthens core

• stimulates internal organs

• strengthens our lower back, mid-back and upper back

• strengthens hip flexors

• strengthens arms

• strengthens quads

• tones digestive organs 

*This pose does require some degree of back strength, core strength and hip flexor openness. So to prepare for this pose, feel free to first practice any poses that strengthen your core of hip flexors.

⚠️PLEASE AVOID THIS POSE IF YOU HAVE ANY OF THE FOLLOWING:⚠️

• abdominal issues

• pregnant

• menstruating 

** If you have any lower back issues and/or sacrum/tailbone pain - find support and practice with caution. 

TIPS FOR THE POSE:

• Sit on that cushiony part of your butt that is BETWEEN your sit bones and tailbone (do NOT sit/balance on your tailbone!)

• Focus on lengthening the spine and plugging your shoulders into your shoulder sockets (shoulders down and away from your ears) - we do not want to be rounding through the spine - we want it nice and long in this pose

• Keep a slight POSTERIOR tilt of your pelvis so that you’re contracting your abs and not flexing them! We want the focus to be on our abs NOT our lower back (so try not to arch through the lower back)

• Keep a slight internal rotation of the inner thighs

• Slightly activate your glutes

• Take the variation that feels achievable and slightly challenging (but not painful)

• REMEMBER TO LISTEN TO YOUR BODY…

• AND BREATHEEEEE

• AND HAVE FUN!

I’ll be posting my daily attempts at the challenge on my private Snapchat! To inspire you all, of course…but to also keep myself accountable for the challenge! 

So, we are currently on day 2 with a 30 second hold today…so be sure that you’ve added me on this month’s private Snapchat account via the link below to watch my daily attempts at the challenge ⬇️

https://snapchat.com/t/PLfNrlUM

See you over there...and, remember...this challenge isn't just about watching me struggle through it! It's about you actually getting involved too!

So, like I mentioned on Snapchat yesterday...if you're feeling brave and courageous enough...you are welcome to send through your attempts (via Snapchat) so that I can share it with our Snapchat community. But, of course, this is not compulsory in order to participate in the challenge...the invitation is merely there if you're looking to step into your nudie journey a little more...perhaps to inspire others, or perhaps to act as a vehicle for motivation 🥰

Either way, I hope you'll be joining me in DOING the sit up challenge 😉 Personally, I was hoping that this challenge would come out on top as the winner in the poll for this month's nudie challenge…as I’m super keen to continue to strengthen my core!

So, let’s get those abs burning and I’ll see you on snap! 🥵

With love and excitement,

Jessa

Xx

💋