Are you tired of struggling to get rid of stubborn back fat? Well, fret no more because we’ve got the ultimate solution for you! Introducing the 5 Best Yoga Poses To Reduce Back Fat – your ticket to a slimmer, toned back and a more confident you! Say goodbye to those pesky love handles and hello to a sleeker silhouette with these simple yet highly effective yoga poses.
From the soothing Child’s Pose to the empowering Bridge Pose, these exercises not only target your back but also engage your core and improve flexibility. Imagine feeling stronger, more agile, imagine feeling stronger, more agile, and rocking that favourite outfit with newfound confidence! Whether you’re a yoga newbie or a seasoned practitioner, these poses are perfect for anyone looking to banish back fat and sculpt a leaner, more toned physique.
So why wait? Grab your yoga mat, slip into your comfiest workout gear, and let’s get ready to transform our backs and our lives, one pose at a time! Say hello to a fitter, more fabulous you – you won’t regret it!
Try these five yoga poses to help lose back fat, which often gathers around the upper torso and causes a bulging bra.
The Sedentary behavior and hormonal imbalances lead to the accumulation of stubborn fat on the back of the body. Your body posture and the fit of your clothes may be impacted by this extra fat. Therefore, treating this back fat is imperative.
Exercise is essential for maintaining an active and well-toned physique, even though many people start their fat-loss journey by changing their food choices. Yoga is a great method for shrinking bra bulge and back fat. Let’s look at some of the greatest yoga poses for fat backs.
1. Setu bandh asana (Bridge pose)
To reduce upper body fat, doing regular practice of this yoga pose is beneficial. By performing this daily, the fats accumulated in your body start burning quickly. In fact, this yoga pose is also good for boosting the blood circulation.
How to perform it:
- Start by lying flat on your back on a comfortable yoga mat. Keep your arms resting alongside your body with your palms facing down.
- Bend your knees and place your feet flat on the mat, hip-width apart. Make sure your heels are close to your sitting bones.
- Inhale deeply, pressing your feet firmly into the mat. As you exhale, slowly lift your hips off the ground, engaging your glutes and thighs.
- Keep your shoulders relaxed and gently roll them back to open up your chest. Your arms should remain by your sides with your palms pressing into the mat for support.
- Continue to lift your hips until your thighs are parallel to the ground. Aim to create a straight line from your shoulders to your knees.
- Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly. Focus on lengthening your spine and opening up your chest.
- To release the pose, exhale as you slowly lower your hips back down to the mat, vertebra by vertebra.
- Once your hips are back on the mat, extend your legs out straight and take a moment to relax in Corpse Pose (Shavasana).
2. Trikonasana
Trikonasana, or Triangle Pose, offers a range of benefits, including improved flexibility, strengthened legs, hips, and spine, better digestion, enhanced balance, and mental clarity. This iconic yoga posture not only nurtures physical well-being but also fosters inner peace and harmony.
How to perform it:
- Start by standing at the top of your mat with your feet about 3 to 4 feet apart, facing forward.
- Turn your right foot out 90 degrees so that it’s pointing to the right side of the mat. Keep your left foot turned slightly inward, about 45 degrees.
- Inhale deeply, and as you exhale, extend your arms out to the sides at shoulder height, parallel to the floor, with your palms facing down.
- Shift your hips slightly to the left as you reach your right hand forward, hinging at the hip joint.
- Exhale and lower your right hand down, either placing it on your right shin, ankle, or on the floor outside your right foot. Your left arm should be reaching straight up toward the ceiling.
- Keep your torso open and extended, with your chest facing forward. Imagine your body being pressed between two panes of glass, maintaining a straight line from your head to your tailbone.
- Gaze either up at your left hand or straight ahead, depending on your comfort and neck flexibility.
- Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
- To release, inhale as you press into your feet and engage your core muscles to come back up to standing. Bring your arms back to shoulder height, then turn your feet to face forward.
- Repeat the same steps on the other side, turning your left foot out and right foot slightly inward, and extending your left side.
- Practice Trikonasana regularly to enjoy its many benefits, including improved posture, balance, and flexibility.
3. Dhanurasana (Bow pose)
Dhanurasana, or Bow Pose, offers numerous benefits such as increased flexibility, strengthened back muscles, improved digestion, enhanced posture, and reduced stress. This dynamic backbend stretches the front body, stimulates organs, and promotes overall well-being.
How to perform it:
- Lie flat on your stomach (prone position) on a yoga mat with your legs extended and arms resting alongside your body.
- Bend your knees and bring your heels toward your buttocks, keeping them hip-width apart.
- Reach your arms back and grasp your ankles firmly with your hands. Ensure your thumbs are pointing outward.
- Inhale deeply, and as you exhale, begin to lift your chest and thighs off the mat by pressing your feet into your hands.
- Simultaneously, tilt your head back slightly and lift your gaze forward, keeping the back of your neck long.
- Focus on lifting your chest and thighs higher while maintaining a steady breath.
- Hold the pose for 15-30 seconds, breathing deeply and evenly. You can gradually increase the duration as you build strength and flexibility.
- To release the pose, gently exhale as you lower your chest and thighs back to the mat, releasing your ankles and resting your forehead on the mat.
- Rest in the prone position for a few breaths, allowing your body to relax.
- Repeat the pose for 2-3 more times, gradually increasing the duration of the hold with practice.
- Remember to listen to your body and avoid straining or forcing yourself into the pose. With consistent practice, Dhanurasana can help improve spinal flexibility, strengthen the back muscles, and invigorate the entire body.
4.Chakrasana (Wheel pose)
Chakrasana, or Wheel Pose, offers several benefits, including increased flexibility in the spine, shoulders, and hip flexors, strengthened arms and wrists, improved posture, enhanced circulation, and reduced stress. This deep backbend also stimulates the thyroid and pituitary glands, promoting hormonal balance and metabolism regulation.
How to perform it:
- Lie on your back on a yoga mat with your knees bent and feet hip-width apart, close to your buttocks.
- Place your hands beside your head, with your fingers pointing towards your shoulders.
- Press your palms and feet firmly into the mat as you inhale deeply.
- Exhale and lift your hips off the mat, pushing through your hands and feet to come into a bridge position.
- Straighten your arms as much as possible, lifting your chest toward the ceiling and allowing your head to hang gently.
- Keep your thighs and feet parallel to each other, and avoid letting your knees splay out to the sides.
- Hold the pose for a few breaths, maintaining engagement in your arms, legs, and core.
- To release, tuck your chin to your chest and slowly lower your body back down to the mat, vertebra by vertebra.
- Rest for a few breaths in Corpse Pose (Shavasana) to allow your body to relax.
- Repeat the pose as desired, gradually increasing the duration of the hold with practice.
With regular practice and patience, you can gradually deepen your backbend and experience the full benefits of Chakrasana.
5. Bhujangasana (Cobra pose)
This yoga asana is one of the best pose to burn the calories stored in the body. It also helps to reduce the risk of breathing-related problems. Furthermore, it can also be good for reducing period cramps and muscle cramps in your body.
How to perform it:
- Lie on your stomach with your legs extended and the tops of your feet resting on the mat.
- Place your palms on the mat beside your ribs, elbows close to your body.
- Inhale as you press your palms into the mat, straightening your arms and lifting your chest off the ground.
- Keep your elbows slightly bent and your shoulders relaxed away from your ears.
- Lengthen your neck and gaze forward, avoiding straining your neck by looking up too much.
- Press the tops of your feet into the mat to engage your legs and lift your thighs off the ground.
- Hold the pose for a few breaths, feeling a gentle stretch in your abdomen and spine.
- Exhale as you slowly lower your chest back down to the mat, resting your forehead on the ground.
- Repeat the pose as desired, focusing on smooth, controlled movements and deep breathing.
Bhujangasana strengthens the spine, opens the chest, and improves flexibility in the back muscles.