This one yoga pose outperforms 100 sit-ups, lowers cortisol levels and improves cognitive function
This seemingly simple posture demands intense muscular engagement, balance, and focus, making it an excellent choice for those looking to build abdominal strength. Abdominal strength is essential for safely practicing several other yoga postures. Renowned yoga teacher Sharath Jois once remarked that holding boat pose for 25 breaths, broken into five-breath sets with brief rests, can match the intensity and effect of doing 100 traditional sit-ups.
Beyond a sculpted midsection, navasana can stimulate abdominal organs, support digestion, lower cortisol levels, and improve brain function. But how exactly does this single pose impact both body and mind? Indianexpress.com asked an expert.
Dr Lakshay Bhaktiani (PT), head physiotherapy at PSRI Hospital, tells indianexpress.com, 'Navasana is considered more effective than typical ab exercises like sit-ups or crunches because it targets the core muscles in a more integrated and functional way. Unlike crunches, which isolate certain abdominal muscles, Navasana engages the entire core, including the deep stabilising muscles (like the transverse abdominis), hip flexors, spine extensors, and pelvic floor. It also encourages better postural alignment and requires maintaining a neutral spine, reducing strain on the neck and lower back. Because of the static hold also builds endurance and body awareness, rather than just repetitive movement.'
When you hold Navasana while focusing on slow, controlled breathing, it stimulates the parasympathetic nervous system, which promotes a state of relaxation. Dr Bhaktiani states, 'Engaging the core mindfully while breathing deeply can lower cortisol levels (the body's stress hormone), bringing a sense of calm and reducing overall stress.'
This combination of muscular activation and breath control supports the mind-body connection, which is a key part of yoga's therapeutic benefit. Over time, it helps in developing emotional resilience and reducing the physical symptoms of chronic stress.
Dr Bhaktiani informs, 'Practicing Navasana regularly requires focus, balance, and coordination, all of which engage the cerebellum and prefrontal cortex areas of the brain involved in motor control, planning, and emotional regulation. Maintaining balance in the pose helps improve neuromuscular communication, enhancing coordination and body awareness. This mental engagement, combined with breath focus, can sharpen concentration, reduce mental fatigue, and even support emotional stability over time. Thus we can say that Navasana benefits not just the body, but also cognitive and emotional health.'
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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