This one yoga pose outperforms 100 sit-ups, lowers cortisol levels and improves cognitive function
At first glance, yoga may not seem like a place to seek out hardcore core workouts. But those who've held navasana — better known as boat pose — know otherwise.
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.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Indian Express
11 hours ago
- Indian Express
Akshay Kumar swears by this infused water recipe to up his hydration game: ‘It's great to drink 3-4 litres of water..'
Akshay Kumar is deeply committed to health and fitness, and his dedication isn't just limited to the gym. A laser sharp focus on his diet that goes beyond his home, the Housefull 5 actor keeps at it throughout the day. During a recent interview with Pinkvilla, he was seen sipping on a tall glass of infused water. Curious, his interviewer asked about the drink in hand, and Akshay indulged him. 'It's just apples, cucumber and mint. It's a lean thing, and it just keeps you hydrated. Plus, it's great to drink 3-4 litres of water every day,' he revealed. We reached out to health experts to understand the benefits of this concoction on long term consumption. Here's what we found. Sushma PS, chief dietitian at Jindal Naturecure Institute, shared that mint is highly valued for its ability to calm the gastrointestinal tract. Sushma elucidated that the main ingredient in mint, menthol, can calm the muscles that make up the gastrointestinal tract, lessening discomfort and spasms. 'Moreover, it possesses antibacterial qualities that might aid in the fight against dangerous gut bacteria,' said Sushma. Sushma mentioned that cucumber detox water is rich in antioxidants and helps to flush toxins out of the body. It is a good source of vitamins and minerals, such as vitamin C, vitamin K, and potassium. Drinking cucumber-infused water can help to improve digestion, improve immunity, and promote healthy skin. According to her, apple-infused water is great for improving metabolism and aiding weight loss. 'They are naturally low in calories but high in fiber, making them perfect for keeping hunger pangs at bay. With natural fiber and enzymes, this detox water supports smooth digestion and prevents bloating. Bonus points, it makes the drink tastier and enjoyable,' she added. Combining these three ingredients in water creates a hydrating beverage that can help flush out toxins, improve digestion, and alleviate post-meal bloating and discomfort. 'Drinking this infused water can also promote hydration, which is essential for overall health and well-being,' said Sushma. The ideal way to consume this water is to simply combine freshly cut apples, cucumber slices, and mint leaves with water and allow the flavours to infuse for a few hours in the refrigerator. 'Enjoying a glass of this revitalising beverage after a heavy meal can help alleviate digestive discomfort and promote overall well-being,' she added. The expert pointed out that the process of detoxification is mostly carried out by the liver and kidneys, thus 'depending exclusively on drinks for detoxification might not be adequate'. 'Eating a well-balanced diet and staying hydrated are essential components of detoxification,' said Sushma. Dr Santosh Pandey, acupuncturist and naturopath, Rejua Energy Center, Mumbai told that consuming adequate amount of water is necessary to flush out the toxins from the body. And adding delicious flavours to regular water only makes it easy to consume one's recommended dietary allowance of water. 'So, infused water, also known as detox water, is a great way to add nutrients and flavour to your water without adding extra calories. A refreshing cucumber, apple, and mint is a thirst-quenching detox water,' said Dr Pandey.
Indian Express
a day ago
- Indian Express
Nutritionist shares 4 expert tips to stay healthy and immune-strong during Indian heatwaves
As heatwaves strike several Indian states, it is more important than ever to take care of our bodies. Extreme temperatures, loo and dry spells are common during Indian summers, especially in the Northern part of the country. They can lead to dehydration, exhaustion and even heatstroke. If precautions are not taken, all of this can weaken your immune system. Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bangalore, spoke to about 4 natural ways to enhance your immunity during summers: Eat Fruits and vegetables: Fruits and vegetables are a no-brainer in summer! Incorporating berries, leafy greens, and citrus fruits in your daily diet supports your immune health. They are rich in vitamins, minerals, and antioxidants that play a crucial role in strengthening the body's defenses against infections. Therefore, eat your veggies and fruits! Stay hydrated: Please swap your soda for a glass of water. We understand the temptation of drinking chilled cans of cold drinks, but the temporary relief from carbonated drinks is not helpful. Excess sugar, added calories and caffeine from these can dehydrate you in the long run and lead to energy crashes. Our nutritionist recommends drinking plenty of water because it helps maintain optimal bodily functions and supports the immune system's ability to respond to pathogens. Regular physical activity: Exercising in summer can be physically exhausting, but the benefits are many. Engage in outdoor activities like hiking, swimming, or cycling. It not only promotes physical fitness but also enhances mood and reduces stress levels. She talks about relieving stress by practicing yoga and meditation, which can further contribute to overall health. Adequate sleep: Raj highlights how sleep is a major factor in boosting immunity, which we often overlook. Restorative sleep allows the body to repair and regenerate, thereby enhancing immune function. Eating processed foods such as packaged foods and meats, fast food, ready-to-eat meals is never healthy. The nutritionist strictly advises against indulging in processed foods and sugars, as they can negatively impact immune function. 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.
Indian Express
2 days ago
- Indian Express
Urvashi Rautela's nutritionist reveals actor's diet secrets: ‘Unko breakfast ke bagair chalta nahi bilkul bhi'
Urvashi Rautela's nutritionist, Shweta Shah, recently discussed the Daaku Maharaj actor's diet and eating habits and also revealed some of her favourites. 'Unki diet bohot simple hai. She is a very simple eater. She doesn't eat much. Bohot kam khaati hai woh. But her diet is such that we give her three meals a day. She never skips breakfast. Unko breakfast ke bagair chalta nahi bilkul bhi, toh humein dena hi padta hai,' she said in an episode of The Mumta Podcast. The nutritionist added that Urvashi usually has poha or upma for breakfast. For lunch, 'she likes to stick to roti and sabzi, and she has a favourite juice, without which…' said Shah, adding that Rautela's hot favourite juice is mint and coriander. 'She mostly does not need evening snacks. But an early dinner is what I have always proposed. I'm not saying she does intermittent fasting, but an early dinner between 6 and 7 o'clock. For dinner, sometimes we give her paratha or paneer, rolls or chillas, just simple food,' she continued. Concurring, Dr Meghraj Ingle, director and senior consultant gastroenterology at Gleneagles Hospitals in Mumbai, told that an early dinner can help make the digestion process easier. It can also help prevent bloating and reduce irritation in the stomach lining. He suggested eating light and non-spicy foods, as they help improve blood sugar control, cholesterol levels, and metabolism, potentially aiding in weight loss and reducing the risk of chronic diseases. Eating earlier in the evening aligns your eating patterns with your body's natural cycles, which lowers your risk of heart disease, high blood pressure, and metabolic syndrome. 'Mindful eating allows you to savour your meal, pay attention to your body's hunger cues, and stop eating when you're full, lowering the risk of overeating. A better connection with food is critical for long-term weight management and general well-being,' he added. In a previous interview with Bollywood Hungama, Rautela gave us a quick glimpse into what she eats daily. For breakfast, Rautela shared that she loves to dig into eggs and broccoli or any other green vegetables. For lunch, she likes to keep it simple with South Indian food, or some green vegetables with tofu or paneer. Her dinner is usually the same as that of lunch. Rautela also added that her favourite fruits include grapes and strawberries, in fact, all kinds of berries. Her favourite seafood is lobster, and bhindi ranks number 1 in her list of favourite vegetables. 'I make sure I sleep for 5-6 hours every night,' she said, adding that she downs about 2-3 cups of coffee daily. A sucker for tiramisu and cheesecakes, she finished the interview by mentioning that masala uthappam happens to be her favourite dish of all time.
