5 yoga poses to reduce back fat

A sedentary lifestyle and hormonal changes in the body cause stubborn fat to accumulate at the back of your body. This excess fat can affect your posture and the fit of your clothes. So it is essential to tackle this back fat. Although many people start by adjusting their diet to reduce fat, exercise plays a crucial role in keeping the body active and toned. Yoga is an excellent way to reduce back fat and bra bulge. Let’s explore the best yoga poses for back fat.

5 yoga poses for back fat

1. Chakrasana (wheel pose)

This yoga asana is found to be very effective in strengthening the muscles of the lower body. By doing this yoga asana, the fats accumulated in the back start to burn. In addition, one also gets relief from stiffness in the shoulders and neck.

Try this yoga pose to reduce fat. Image courtesy: Adobe Stock

How to perform it:

  • Stand upright on the mat. Now pull both arms up. Keep the arms straight from the elbows.
  • Do not bend your legs at the knees. Now make an opening between both legs. Slowly bring both arms back.
  • You can also take the help of someone to do chakrasana. Place both arms on the floor from behind and rest the hands on the mat.
  • Stay in this position for 1 minute. Then release the body and lie on your stomach.

2. Setu bandh asana (bridge pose)

To reduce fat in the upper body, practicing this yoga pose regularly is helpful. By doing this daily, the fats accumulated in the body begin to burn quickly. In fact, this yoga pose is also good for stimulating blood circulation.

How to perform it:

  • Lie on your back on the floor. Keep distance between both legs and keep hands close to the waist.
  • Now lift the lower part of the body up. Bend the legs at the knees and leave a gap between the legs.
  • Keep your feet firmly on the ground. Touch the heels of the feet with both palms.
  • In this yoga the entire weight comes from the neck.
  • Take a deep breath and exhale during yoga. Hold the body in this position for 1 minute. Then release the body.

3. Bhujangasana (Cobra Pose)

This yoga asana is the best pose to burn the calories stored in the body. It helps reduce the risk of respiratory problems. In addition, it can also be good for reducing menstrual cramps and muscle cramps in your body.

cobra pose to lose fat
This yoga pose can help strengthen your core! Image courtesy: Shutterstock

How to perform it:

  • Lie on the mat on your stomach.
  • Now pull the upper body up using both arms. This causes the entire load to begin to fall on the lower body.
  • Keep both legs straight while doing this yoga asana. Now move the neck upwards. Now take a deep breath.
  • Exhale slowly. While practicing yoga, keep both hands firmly on the floor.
  • It is good to do this yoga asana in 2 to 3 sets.

Also read: 5 Best Kettlebell Exercises to Build Muscle and Burn Fat

4. Dhanurasana (bow pose)

This yoga pose is good for reducing the spasms in the muscles of the body. By doing this yoga asana, digestive problems get better. The fat that has accumulated around your upper body also begins to reduce. It also improves your posture.

How to perform it:

  • Lie straight on the mat on your stomach. Now lift both legs up. Bend your knees and raise your legs to the sky.
  • Then stretch your chest upwards. Tilt your neck forward and breathe deeply. Hold both arms back.
  • Now touch the feet with both arms. To maintain body balance, you must maintain a gap between both legs.
  • This strengthens the muscles of the body. Hold the body in this position for as long as possible.

5. Trikonasana

Also known as the triangle pose, this yoga asana can help strengthen the upper body and reduce fat if practiced regularly.

Trikonasana can help reduce back fat. Image courtesy: Shutterstock

How to perform it:

  • Stand with your feet about 3-4 feet apart. Turn your right foot outward 90 degrees and your left foot slightly inward.
  • Inhale and raise your arms to shoulder height, parallel to the floor.
  • Exhale and stretch your torso to the right. Bring your right hand to the ground outside your right foot.
  • Extend your left arm upward and align it with your right arm.
  • Hold the pose for 30 seconds to 1 minute, then inhale and return to the starting position. Repeat on the other side.

Doing yoga regularly also strengthens your overall health. Make sure you practice these yoga asanas twice a day.

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