This yoga pose is more effective than 100 sit-ups

The yoga pose Navasana is more effective than 100 sit-ups – here's how to do it.

From the outside, yoga often seems harmless. More like a relaxation exercise than an effective physical workout. But that's a misconception. You don't have to sweat until you drop or do tons of classic sit-ups to strengthen your body—and especially your abdominal muscles. Anyone who has ever tried yoga knows that some asanas, or yoga positions, can be significantly more challenging and intense than many abdominal exercises in a conventional workout.

And not only enthusiastic yogis say this, but also studies. One of these particularly effective poses is the so-called "Navasana," the boat pose. According to a study by Auburn University in Montgomery, it is one of the best methods for specifically training the abdominal muscles—along with some Pilates exercises.

Renowned yoga teacher Sharath Jois explained in a video on Sonima's YouTube channel that 25 deep breaths in Navasana (done correctly) can have the same effect on the abdominal muscles as 100 regular sit-ups. He recommends taking five breaths at a time, resting in between.

Navasana burns belly fat and supports digestion

Xuan Lan even emphasizes that the boat pose strengthens not only the core, but also the back and arms—and also helps burn belly fat. Yoga instructor José Martín Fernández explains: "This classic yoga pose specifically strengthens the core, meaning the abdominal muscles, hip flexors, gluteal muscles, pelvis, and back muscles. Activating the deep abdominal muscles also stimulates the internal organs, which regulates digestion and improves the function of other organs."

Illustration of the yoga pose Navasana

Natasa Milosevic

Navasana strengthens self-confidence and relieves stress

Martín Fernández further explains: "On a mental level, this balanced yoga pose promotes self-confidence and willpower." Consciously practicing a stabilizing pose like Navasana can help lower levels of the stress hormone (cortisol), as shown by a 2023 study from the S. Nijalingappa Medical College in India (published in Biomedicine). After six weeks of regular yoga and meditation practice, cortisol levels decreased significantly in the test subjects.

Navasana promotes concentration

As an isometric stabilization exercise with high balance demands, it requires full concentration – which in turn benefits mental health and brain activity. Diana Gil of Studio Solid explains: "Balance exercises require mindfulness, conscious interaction with breathing, a well-organized core, and stable pelvic floor muscles. They are challenging – but precisely for that reason, they also make it truly exciting and effective."

How to perform the yoga pose Navasana correctly

• Sit on the mat or floor with your legs stretched out
• Then bend your knees, lift your legs and try to stretch them out
• Lean your upper body back slightly, stretch your back and keep your neck in line with your spine – your abdominal muscles should be active.
• Slowly open your chest and arms to the side, looking slightly upwards
• Depending on your fitness level , you can bend your legs (less intense) or stretch them (more challenging)
• Hold the position for five to ten deep breaths, then cross your legs and place your feet on the ground to relax briefly
• Repeat the exercise three to five times

This article originally appeared on Vogue.es .

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