5 yoga poses to reduce back body fat quickly

A sedentary lifestyle and hormonal changes in the body cause stubborn fat to accumulate on the backside of your body. This excess fat can affect your body posture as well as the fit of your clothing. So, it is essential to address this back fat. While many individuals begin by modifying their dietary habits to reduce fat, exercise plays a crucial role in keeping the body active and well-toned. Yoga is an excellent way to reduce back fat and bra bulge. Let us explore the best yoga poses for back fat.

5 yoga poses for back fat

1. Chakrasana (Wheel pose)

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

Yoga poses for back fat
Try this yoga pose to reduce fat. Image courtesy: Adobe Stock

How to perform it:

  • Stand straight on the mat. Now pull both arms upward. Keep the arms straight from the elbows.
  • Do not bend your legs at the knees. Now make a gap between both legs. Slowly take both arms backward.
  • You can also get someone’s help to do chakrasana. Place both arms on the ground from behind and rest the hands on the mat.
  • Remain in this posture for 1 minute. After this, leave the body loose and lie down on the 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 start burning quickly. In fact, this yoga pose is also good for boosting blood circulation.

How to perform it:

  • Lie down on the ground on your back. Maintain distance between both legs and keep the hands near the waist.
  • Now lift the lower part of the body upward. Bend the legs at the knees and maintain 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 starts coming from the neck.
  • Take deep breaths and exhale during yoga. Keep the body in this posture for 1 minute. After that, leave the body loose.

3. Bhujangasana (Cobra pose)

This yoga asana is the best pose to burn the calories stored in the body. It helps to reduce the risk of breathing-related problems. Apart from this, it can also be good for reducing period 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 down on the mat on your stomach.
  • Now pull the upper body upwards with the help of both arms. Due to this, the entire burden starts falling 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 stuck on the ground.
  • Doing this yoga asana in 2 to 3 sets is good.

Also read: 5 best kettlebell exercises to build muscle mass and burn fat

4. Dhanurasana (Bow pose)

This yoga pose is good for reducing the spasms occurring in the muscles of the body. By doing this yoga asana, problems related to digestion get better. Also, the fat accumulated around your upper body starts reducing. It also improves your body posture.

How to perform it:

  • Lie straight on the mat on your stomach. Now lift both legs upward. Bend your knees and take your legs toward the sky.
  • After this, stretch the chest upward. Keep your neck forward and take a deep breath. Keep both arms backward.
  • Now touch the feet with both arms. To maintain body balance, maintain a gap between both legs.
  • This strengthens the muscles of the body. Keep the body in this posture for as long as you can.

5. Trikonasana

Also known as triangle pose, this yoga asana can help tone the upper body and reduce fat when 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 out 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 down to the floor outside your right foot.
  • Extend your left arm upwards, 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 becomes stronger too. Be sure to practice these yoga asanas twice daily.

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