5 Yoga Poses to Reduce Back Fat

A sedentary lifestyle and hormonal changes in the body cause stubborn fat to build up at the back of your body. This excess fat can affect your body posture as well as the fit of your clothes. So it is essential to tackle that back fat. While many people start by changing their eating habits to reduce fat, exercise plays a crucial role in keeping the body active and toned. Yoga is a great 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 very effective in strengthening the muscles of the lower body. By doing this yoga asana, the fat accumulated in the back begins to burn. In addition, relief from stiffness in the shoulders and neck is also obtained.

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

How to run it:

  • Stand straight on the mat. Now pull both arms up. Keep your arms straight from the elbows.
  • Do not bend your legs at the knees. Now make a space between the two legs. Slowly bring both arms back.
  • You can also get help from someone to do chakrasana. Place both arms on the floor from behind and place your hands on the mat.
  • Stay in this posture for 1 minute. After that, let the body loose and lie on your stomach.

2. Setu bandh asana (bridge pose)

To reduce upper body fat, regular practice of this yoga pose is beneficial. By doing this daily, the fats accumulated in the body begin to burn quickly. In fact, this yoga pose is also good for boosting blood circulation.

How to run it:

  • Lie on the floor on your back. Maintain a distance between the two legs and keep your hands close to your waist.
  • Now lift the lower part of the body upwards. Bend your legs at the knees and maintain space between your legs.
  • Keep your feet firmly on the ground. Touch the heels of the feet with both palms.
  • In this yoga, all the weight starts coming from the neck.
  • Breathe deeply and exhale during yoga. Keep the body in this posture for 1 minute. After that, let the body free.

3. Bhujangasana (Cobra pose)

This yoga asana is the best pose to burn calories stored in the body. This helps reduce the risk of breathing problems. Apart from this, it can also be helpful in reducing menstrual cramps and muscle cramps in your body.

cobra pose to lose fat
This yoga pose can help strengthen your body! Image provided by: Shutterstock

How to run it:

  • Lie on the mat on your stomach.
  • Now pull your upper body upwards using both arms. Because of this, the whole burden begins to fall on the lower body.
  • While doing this yoga asana, keep both legs straight. Now move the neck upwards. Now take a deep breath.
  • Exhale slowly. While doing yoga, keep both hands firmly glued to the floor.
  • Doing this yoga asana in 2 to 3 sets is good.

Read also : 5 Best Kettlebell Exercises to Build Muscle and Burn Fat

4. Dhanurasana (bow pose)

This yoga pose is good for reducing spasms that occur in the muscles of the body. By doing this yoga asana, problems related to digestion improve. Additionally, the fat accumulated around the upper body begins to decrease. It also improves your body posture.

How to run it:

  • Lie directly on the mat, on your stomach. Now lift both legs upwards. Bend your knees and raise your legs toward the sky.
  • After that, stretch the chest upwards. Keep your neck forward and breathe deeply. Keep both arms back.
  • Now touch the feet with both arms. To maintain body balance, maintain space between the two legs.
  • This strengthens the muscles of the body. Keep the body in this posture as long as you can.

5. Trikonasana

Also known as triangle pose, this yoga asana can help tone your upper body and reduce fat when practiced regularly.

Trikonasana can help reduce back fat. Image provided by: Shutterstock

How to run it:

  • Stand with your feet about 3 to 4 feet apart. Turn your right foot 90 degrees and your left foot slightly inward.
  • Inhale and raise your arms to shoulder height, parallel to the floor.
  • Exhale and extend your torso to the right. Bring your right hand to the ground outside your right foot.
  • Extend your left arm upward, aligning 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.

By doing yoga regularly, your overall health also becomes stronger. Make sure you practice these yoga asanas twice a day.

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