Seen from the outside, a yoga class may not seem like much more than a way to stretch and relax. But those who practice regularly know this: Getting an effective workout doesn’t require huge amounts of sweat, and certain asanas (yoga poses) can be more intense than many traditional workouts. And it’s not just yogis who say this either—it’s been confirmed by wellness experts and scientific studies.
Among all the yoga postures that make up the age-old practice, there is one that is regarded as one of the most effective exercises to work the abdomen—right up there with certain Pilates moves. It’s called navasana or boat pose—and it’s said to be as effective for the core as doing 100 sit-ups.
Yoga teacher Xua Lang says that in addition to strengthening the core, boat pose helps to burn abdominal fat. And as yoga teacher José Martín Fernández explains, “this classic abdominal stabilization posture helps to tone and strengthen the core, abdominal muscles, hip flexors, buttocks, pelvis, and back muscles. In addition, the abdominal organs are stimulated, which improves the functioning of the digestive system along with other organs.”
That’s not all. As Harvard School of Health corroborates, there are several studies that confirm that people who practice at least 30 minutes of yoga each week gain less weight throughout their adult life and have lower body mass indexes. This is because the discipline allows them to develop more mindful awareness, making them less likely to overeat. “On a mental level, keeping the body balanced and stable helps to improve self-confidence and willpower,” says Martín Fernández.
Boat pose reduces cortisol and promotes self-esteem.
The conscious work and concentration required for a stabilization posture such as boat pose also helps to lower cortisol levels. A study carried out in 2023 by the S. Nijalingappa Medical College in India, in which cortisol levels in the blood were measured for six weeks before and after the practice of yoga in a group of medical students, concluded lower cortisol after regular yoga and meditation sessions.
Boat pose promotes concentration
As it is an isometric exercise of stabilization that challenges balance, boat pose requires full concentration, which in turn favors brain health. As Pilates instructor Diana Gil of Solid Studio, explains, “balance exercises are very beneficial for the brain. Balance exercises require concentration, working in concert with breath and control of the core and pelvic floor. They are fun and demanding.”
How to correctly practice the boat pose
Sitting with your legs bent, lift your legs off the floor while leaning back on your tail bone. It’s okay to keep legs bent, but if you can, try to slowly straighten them so your body makes a V-shape, similar to the teaser position in Pilates. Keep strength in the abdomen with your back straight, not rounded and open the arms and chest, keeping the neck aligned with your spine and your gaze slightly upwards. You can regulate the intensity of the posture by bending the legs for less intensity or stretching them for more. Maintain the position for at least 10 breaths and repeat several times. To get the full effect, teacher Sharath Jois of Sonima on YouTube recommends holding the pose for 25 breaths or repeating it five times for five breaths each with a brief break between each rep.
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