12 Beginner-Friendly Yoga Asanas to Help You Lose Weight Safely

5. Navasana — Boat Pose (Boat Pose)

Boat Pose targets the front of the body: deep core muscles and hip flexors that support posture and tighten the midsection. Sit tall with knees bent and feet on the floor. Hold the shins, lengthen the spine, and then lift the feet so the shins are parallel to the floor; if comfortable, straighten the legs to form a V with the torso. Reach the arms forward at shoulder level and keep the chest lifted. For beginners, keep the knees bent and hold behind thighs or place hands lightly on the floor beside the hips for balance. Start with three rounds of 15–30 seconds, resting between each. Avoid rounding the upper back; keep the ribs drawn in and breathe evenly. If you have lower-back issues, practice a supported version where you sit on a folded blanket and keep hands behind for support, or maintain bent knees only. Boat Pose strengthens the abdominal wall and hip flexors, which can improve posture and help trim the midsection when combined with mindful eating and steady practice. Progress by increasing hold time or adding slow boat-to-low-reach reps for dynamic endurance.