At first glance, a yoga class might appear to be just stretching and relaxation. But regular practitioners know better—you don’t need to drench yourself in sweat for an effective workout, and some yoga poses can be more challenging than traditional exercises. This isn’t just yoga enthusiasts talking—wellness experts and scientific studies back it up.

Among yoga’s many postures, one stands out as particularly effective for strengthening the core—rivaling even certain Pilates moves. It’s called navasana, or boat pose, and it’s said to work the abs as effectively as 100 sit-ups.

Yoga instructor Xua Lang notes that boat pose not only strengthens the core but also helps burn abdominal fat. José Martín Fernández, another yoga teacher, adds: “This classic posture tones and strengthens the core, abs, hip flexors, glutes, pelvis, and back muscles. It also stimulates abdominal organs, improving digestion and overall organ function.”

But the benefits don’t stop there. According to Harvard School of Health, studies show that people who practice at least 30 minutes of yoga weekly tend to gain less weight over time and maintain lower body mass indexes. Yoga fosters mindful awareness, reducing overeating tendencies. “Mentally, holding a balanced pose like boat pose builds confidence and willpower,” says Martín Fernández.

### Boat Pose Lowers Cortisol and Boosts Self-Esteem
The focus and control required for boat pose help reduce cortisol levels. A 2023 study by India’s S. Nijalingappa Medical College found that medical students who practiced yoga and meditation for six weeks had significantly lower cortisol levels afterward.

### Improves Concentration
Since boat pose is an isometric balance challenge, it demands full mental engagement—great for brain health. Pilates instructor Diana Gil explains: “Balance exercises sharpen focus by coordinating breath, core control, and pelvic stability. They’re both fun and demanding.”

### How to Do Boat Pose Correctly
1. Sit with knees bent, feet flat.
2. Lean back slightly, lifting feet off the floor while balancing on your tailbone.
3. Keep legs bent or slowly straighten them into a V-shape (like Pilates’ “teaser”).
4. Engage your core, keep your back straight (not rounded), and open your chest with arms extended.
5. Align your neck with your spine, gaze slightly upward.
6. Hold for at least 10 breaths. For a deeper challenge, try holding for 25 breaths or doing five rounds of five breaths each with short rests in between (as recommended by instructor Sharath Jois).

Adjust intensity by bending knees (easier) or straightening legs (harder). With consistent practice, boat pose can transform both body and mind.