Yoga for Back Fat: 10 Effective Asanas You Must Do

Are you fighting with stubborn back bulge? Well, it's time to end this misery with the power of Yoga! By performing some of the asanas in Yoga for Back Fat, you can easily get back to shape and strengthen your core muscles at the same time. All you need is some practice and a pinch of discipline in life to shed that bulk!

Experts recommend performing these Yoga poses for back fat reduction for atleast 4 times a week and 15-20 minutes each day to get faster results. It's worth investing such minimal time in your daily routine to achieve a flawless, sculpted back area.

Top 10 Yoga Poses To Reduce Back Fat:

Let us look at some of the top 10 poses in Yoga to reduce back fat:

1. Side Fierce:

The side fierce pose is one of the best yoga poses to lose back fat. Along with strengthening the lower part of the body, this pose also tightens the back area and quads. The posture involves squatting and twisting your spinal area. So, you must be careful about understanding your body limitations and doing it within your capability.

Steps to Perform-

• In order to perform this pose, stand with both feet together and as you bend your knees, inhale and raise your hands overhead.
• Now, as you exhale, your right elbow should cross over the left knee.
• Press both your palms together as you push your elbow against the thigh.
• Lift and rotate the chest at the same time.
• Move your right hip back so that both knees are parallel to each other. Remain in this pose for 5 breaths.
• Repeat the same thing on the other side. This pose works best as yoga to reduce back fat.

2. Warrior Pose 3:

The Warrior pose 3, also called the Virabhadrasana III stretches your back, thighs, ankles and calf muscles. This is an advanced yoga pose to lose back fat and challenges your physical stamina and balance. By stretching forward and balancing your entire weight on one a single leg, the calorie -burning process happens faster, leading to fat loss.

Steps to Perform-

• Stand on a mat with your feet together.
• Now, as you rest all your weight on the left leg, move your right leg behind. While doing this, ensure that your torso remains parallel to the ground.
• As shown in the image, now extend both your hands ahead.
• Do the same with the other leg too. Try to hold this pose for five breaths. This asana works effectively well on the back and shoulders.

Also Read: Workouts To Lose Belly Fat

3. Bow Pose:

The Bow Pose, also called Dhanurasana, is one of the best Yoga poses for back fat removal. It involves bending the body in an arch shape, representing a bow. Along with fat reduction, this pose also helps in alleviating constipation, digestive disorders and stress.

Steps to Perform-

• Lay on the floor on your stomach so that your navel is pressed into the ground.
• Bend your knees and clasp the outer edge of the ankle.
• First, hold the left ankle and then the right.
• When you are holding both ankles in a firm grip, lift your thighs as much as you can.
• Move your weight forward and remain in this posture for 5 breaths. This back fat loss with yoga gives excellent results when done regularly.

4. Locust Pose:

Another effective yoga pose to reduce back is the Salabhasana or the Locust pose. It gets its name from the locust-like raising of upper body on the belly area. Practicing this asana regularly can increase your spinal area's and burns fat accumulated at the back, abdomen and upper torso.

Steps to Perform-

• Lie flat on the stomach.
• Place both your arms on either side such that your palms face the roof.

  Slowly inhale and gently lift your legs, upper body, and head off the ground.

• Keep your hands steady on the ground for support.
• As you keep your shoulders in a relaxed position, extend and lengthen your spine as much as you can. Stay in this posture for 5 breaths.
• Now relax and go back to the original position.

5. Bridge Pose:

Bridge pose or Sethubandhasana is an effective way to strengthen your spinal area and get rid of excess fat at the same time. The arching of back stimulates your digestive system and increases body metabolism for faster fat reduction.

Steps to Perform-

• First, lie flat on the ground.
• Bend your knees such that your heels are as close as possible to your buttocks.
• Now, gently lift your buttocks off the ground. While doing this, see that your entire weight rests on your shoulder and feet. The knees must remain away from the hips. Stay in this pose for a minute.
• Release your hands and slowly come out of the Bridge pose back to the normal position.

Also Read: Exercises To Get Rid Of Inner Thigh Fat

6. Shoulder Stand Pose:

The Shoulder stand pose is one of the powerful Yoga poses to reduce back fat. This inversion pose helps speed up the fat burning process, and improve blood circulation and boost body metabolism. However, this is a challenging pose and may take time to master it.

Steps to Perform-

• This yoga asana works best to tone your back, upper, and lower. The first step is to lie flat on your back.
• Keep your hands straight on either side.
• Lift your legs, feet, and hips off the ground. Ensure that your hands support the back.
• Bend your knees and slowly straighten your legs as you raise them up. Do this, as shown in the picture. Stay for 30 seconds in this pose.
• While doing this asana regularly, try to extend up to 5 minutes.
• Once again, slowly bend your knees and come back to the original position.

7. Wheel Pose:

The Wheel pose or Chakrasana offers numerous health benefits, along with back fat reduction. It gets its name from the wheel like, circular bending of the upper body. The asana is known to cut fat deposits accumulated in the belly and back regions by extreme stretching of the muscles in the area.

Steps to Perform-

• Lie down flat on your back.
• Bend both the knees such that your feet remain firm on the ground.
• The heels must be placed in such a way that they are as close to the buttocks as possible.
• As you inhale, lift your head, shoulders, and hips off the ground. Hold this pose for five breaths.
• This yoga for upper back fat works effectively on the back and upper body.

8. Half Moon Pose:

Half Moon pose or Ardhachandrasana is a standing yoga pose for back fat loss. This advanced asana involves standing on one leg and balancing your entire body weight on it. The sideward bending pose has many variations to suit different levels of Yoga proficiency.

Steps to Perform-

• Stand straight on a mat.
• As you make a low lunge with the left leg, see that your right leg is at the back.
• As you bring the right hand to the right hip, lift the right foot.
• Straighten the right leg.
• Maintain your balance by keeping your left hand on the ground. While you do this, make sure your left leg is steady.
• Rotate the right hip such that the hip is parallel to the wall and not the ground, as seen in the picture. Stay in this pose for 5 breaths.
• Return to the original position.
• Repeat the same steps on the other side.

Also Read: Yoga For Flat Belly

9. Side Plank:

The Side plank pose is the best asana to tone your back muscles. It helps in strengthening your core, shoulders and arms. The pose also helps in improving your overall body balance. If you are a beginner, you can try a simpler side plank variation until a comfort level is achieved.

Steps to Perform-

• Stand straight.
• Keep your feet together such that both your big toes are touching each other.
• Now keep your forearm in a way that it hangs directly below your shoulder.
• Raise your hips such that the body is in a straight line from head to toe.
• Hold your body in this position for five breaths, as in the picture.
• Do the same steps on the other side.
• This pose works effectively well as yoga exercises for back fat, and it works best on your upper and lower back.

10. Dolphin Plank:

The Dolphin plank is a modern version of the plank pose. It is designed to strengthen your core. By practicing this pose for a few minutes regularly, the excess fat accumulated around the abdominal and back areas gets reduced. Along with that, this asana also increases bone density and corrects posture issues.

Steps to Perform-

• The Dolphin plank pose works well on back fat. First get into the down dog position.
• Lower the body on your forearms.
• Extend feet out, ensuring that the body is in a straight line, as in the picture. Stay in this position for 5 breaths.
• While doing this asana, you can feel the slow burn on the shoulders. This asana is one of the best yoga poses for back fat.

These Yoga exercises for back fat are safe for most people, but it is always safer to consult your doctor before you initiate any exercise program. Some poses may be challenging for beginners who can learn to do it under a professional guidance. Women who are pregnant must ensure to consult a professional before embarking on yoga asanas. Do let us know your experiences with these amazing asanas!