6. Boat Pose (Naukasana)
This pose is very similar to the pontoon pose, but it’s slightly less intense.
- Sit down with your back straight and your legs tucked to your chest, resting your hands on your ankles.
- Rest your palms beside your hips and inhale, lengthening your spine in the process. Make sure you are sitting into your hips and not putting pressure on your tailbone.
- Inhale and bring your legs out in front of you, keeping them slightly bent at the knee with each leg in line with your hips.
- Place your arms out in front of you.
- Stay here for a few breaths.
- Exhale and bring your knees to your chest. Inhale and lengthen your spine, hugging your knees close to your chest.
- Exhale and bring your forehead to your knees.
- Release and sit cross-legged to rest.
- Repeat this pose 5 times with 15 seconds of rest in between.
7. Chair Pose (Uthkatasana)
This pose is great to lengthen and readjust the spine. It also works out the hips, belly, back muscles, and thighs. If you have a knee injury, this will be one exercise you’ll want to skip out on.
- Stand tall with your feet together.
- Exhale and drop your chin to your chest and your gaze towards the ground.
- Lift your toes and press into your ball joints and heels.
- Go up on your tiptoes and create a small distance between your heels.
- Bring your hands to your waist and exhale as you bend your knees. Keep your tailbone to the ground to prevent our pelvis from rolling backward. Your sit bones should be in line with your heels. If your knees hurt, keep your feet further apart.
- Lengthen your neck with your chin slightly towards your chest.
- Breathe in and reach towards the sky, with your shoulders open and your elbows slightly bent. Your hands should be open and facing each other.
- Exhale and sit deeper into your pose.
- Breathe normally as you hold the position for as long as you can.
- To release, push into your feet and stand tall, stretching your body towards the sky.
- Rest and repeat.
8. Bridge Pose (Setubandhasana)
This pose is great for loosening up stiff muscles in the hips and back. It also stretches the abdominal and side muscles on your torso.
- Lie down on your back with your hips open and your heels touching. Your toes should be facing outwards and only your sit bones and heels should be touching the ground.
- Hold onto your outer thighs, prop yourself on your elbows and reach your head back.
- Sit into your hips, engage your core and breathe into your chest as you reach above your head with your hands.
- Press your palms into the ground with your fingers towards your toes.
- Inhale and roll onto the top of your head, using your palms for stability and support.
- Point your toes and lengthen your legs.
- Hold for a few breaths and release by rolling your arms and hips back into the original position.
- Inhale and repeat.
9. Warrior 1 (Virabhadrasana 1)
Warrior 1 strengthens your core, thighs, and buttocks while promoting a relaxing state of mind. It’s also appropriate for nearly everyone, so don’t be afraid to give it a try.
- Start in downward facing dog with your arms should-width apart and your feet at hip’s width apart.
- Look forward and step your right foot beside your right hand.
- Bend your right knee and ground your feet into the floor.
- Pull your belly toward your spine and lift up your torso nice and tall. Face the front of your mat.
- Lower your hips and find your center of gravity.
- Push your weight into your back leg and pull your left thigh inward to keep your hips open and wide.
- Push into your front leg into a 90-degreee angle.
- Bring your arm upwards and lower your shoulders.
- Push off your right leg and allow yourself to come back gently into the original pose.
- Repeat for the opposite leg.
10. Warrior 2 (Virabhadrasana 2)
Perform this exercise right after Warrior 1 to get the full benefits.
- Stand tall with your feet wide apart, facing the side of your mat.
- Externally rotate your right foot and hip joint.
- Send your right knee forward and bend it at a 90-degree angle. Your knee should be in line with your ankle.
- Keep your pelvis in a neutral position, opening your inner thighs.
- Lift your chest and bring your arms out in line with your legs and shoulder.
- Suck in your belly and breathe into your upper chest.
- Hold for 5 deep breaths
- Repeat for the left leg.
Add these yoga for belly fat poses to your daily workout routine and you’ll have a trim tummy in no time!