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8 Best Yoga Poses to Get Rid of Back Fat


8 Best Yoga Poses to Get Rid of Back Fat

An erroneously unhealthy monotonous life can create turmoils, elevating illnesses such as bp, back pain, and more. Hindering your regular tasks and leaving you with a flabby tier surrounding your back. Reducing this back fat is a tedious task, and has numerous options like gym, exercise, etc. A duck soup way is to revert to yoga and add 15 minutes of it to burn fat, which in turn increases your stamina and metabolism. Try our pick of poses in yoga for back fat and get a toned body in the current season.

Yoga Poses to Reduce Back Fat:

Here are the 8 best yoga poses to reduce back fat which we can practice at home.

1. Halasana:

Yoga Poses for Back Fat

The plow pose is one of the best yoga poses for back fat. It got its name from plow- a farming tool to prepare the soil for the sowing process. As its namesake, it prepares your body as a field, for deeply rejuvenating body and mind. It helps in opening up the shoulder blades, back muscles, neck, and calms the nervous system and is good for the thyroid and immune system.

How to do:

  • Lie in a supine pose on a thick mat.
  • Inhale to place your hands with palms firmly facing the ground.
  • Keep hands in this pose.
  • Raise your legs, and place in the air perpendicular to the ground.
  • Start rolling your feet and legs, and place your toes touching the mat above your head.
  • Keep stacking hips on the shoulder.
  • Activate your legs to press the floor by heels and hamstrings.
  • Now interlock your ankles with fingers to clasping.
  • Stay as long as you can without forcing your spine.
  • Avoid jerking the body and gradually bring down legs back on the floor, maintaining supine pose and rest.
  • Repeat it only if comfortable.

Limitations: Avoid this pose in neck or spinal injuries and high BP.

2. Salabhasana:

Back Fat Loss Yoga Pose

The locust posture which is popularly called as salabhasna, corrects the vertebral column, and with regular practice, it keeps the t.b disease away. It activates the clonal gland benefiting diabetic patients. It removes bladder-related problems and helps in sciatica and slip disks meanwhile, it makes the stomach and liver healthier. Moreover, this is one of the useful yoga asanas for reducing waist side bulges.

How to do:

  • Lie upon a mat on your stomach support.
  • Keep the hands at the side of hips in a straight pose.
  • Now stretching chin forward, place it on the ground.
  • Relax your body and be fully aware.
  • Now inhale to place your feet vertically and lift both your legs upward.
  • Hold this pose as long as possible, and then exhaling breath, bring your feet down.
  • You can also make a fist of hands and keep between your thighs.
  • Repeat the pose and practice 5 times this way.

Limitations: This asana is not apt for you if you suffer from a weak heart, or hernia.

3. Ardha Halasana:

Yoga Pose for Back Fat Removal

For its namesake, its half plow pose, it holds a significant place in yoga as performing it before halasana is a rule and it is popular Ramdev yoga for back fat. It strengthens the muscles of the lower back, hamstrings, pelvic and abdomen. It alleviates issues related to the reproductive system and the digestive system and helps for blood circulation.

How to do:

  • Lie in a supine pose on a thick mat.
  • Inhale and place your hands firmly facing the ground.
  • Keep hands in this pose.
  • Start raising your legs, and keep your toes in the air perpendicular to the mat.
  • Keep holding breath and posture for as long you can.
  • Now exhaling, bring down your legs back to supine pose.
  • Repeat this for 3-4 times.
  • You can also practice this with one leg at a time.

Limitations: Avoid this pose in heart diseases, severe back pain, and high bp.

4. Virabhadrasana 2:

Popularly known as warrior ii — virabhadrasana ii (veer-uh-buh-drahs-uh-nuh) — It is a standing pose named after the incarnation of lord shiva and helps to enhance strength, stability, and concentration. It’s a deep hip-opening pose that strengthens muscles of the thighs and buttocks, improving your breathing capacity. It’s therapeutic for infertility, sciatica, flat feet, osteoporosis, and back pain and stimulates healthy digestion. You must practice this yoga poses to reduce back fat along with other asanas.

How to do:

  • Stand straight with hands on your hips.
  • Now exhale and increase the space between your feet up to 3 ½ to 4 feet.
  • Turn your right foot out, turning your backfoot inwards and align both ankles in the same direction.
  • Bend your right knee over the right ankle keeping your shin perpendicular to the floor.
  • Lift your arms parallel to the ground and stretch them outsides making your shoulder blades wide.
  • Stay for 30 seconds and inhale to repeat the pose with the other foot.

Limitations: This asana is not apt for you if you suffer from weak heart or knee displacement.

5. Ardha Salabhasna:

Yoga Pose to Reduce Upper Back Fat

Half locust pose or ardha salabhasna is an intermediate pose of salabhasna yoga to lose back fat and it’s a backbend asana which supports spinal health, buttocks, vertebral column, arm, leg. It involves stretching of thorax, navel, thigh, and shoulder. It’s a chest opener yoga asana that improves blood circulation, reduces excess fat in the thighs, buttocks, and hips.

How to do:

  • Lie down on a mat upon your stomach.
  • Put hands aside your hips in a straight manner or make a fist of hands and keep between your thighs.
  • Now stretch the chin forward and place it on the ground.
  • Relax your body though be fully aware.
  • Now place your feet vertically and lift your right leg upwards while inhaling.
  • Hold this pose as long as possible, and then bring your right leg down exhaling along with it.
  • Repeat the pose with the other foot and practice 5 times this way.

Limitations: This asana is not apt for you if you suffer from a weak heart, high bp, or hernia.

6. Setu Bandha Sarvangasana:

Yoga Pose for Upper Back Fat

Setu bandha sarvangasana is another the best yoga poses for back fat. It is also known as bridge pose and is set-too bahn-dah meaning bridge lock as of its invert back-bending asana in the modern yoga. Thorax, neck, vertebral column are the areas where most of the stretching takes place. It increases fluidity in the vertebral column and enhances concentration.

How to do:

  • Lie supinely on a thick mat.
  • Start bending your knees and place your feet on the floor
  • Put heels close to the tail bone or vertebral bones end.
  • Inhale by keeping your thighs and inner foots parallel to the ground and raise your tail bone upwards.
  • Make sure knees are perpendicular to the mat.
  • Start extending your hand to clasp them below your pelvis.
  • Stay on shoulder blade support and pushing knees away from the pelvis, lift your buttocks.
  • Place your chin on top of the sternum and stay for 30 seconds in this pose.
  • Release the pose while exhaling and roll the spine back on mat.

Limitations: Avoid this yoga pose for back fat if you have neck related problems and perform under the supervision of an expert teacher.

7. Dwichakrikasan:

Its an easy- breezy pose and is known as cycling yoga pose due to its ease can be taken by a kid or an adult of any age. It’s a basic level asana and strengthens hip, back, and thigh. Its good yoga to reduce back fat, improving blood circulation and is beneficial for constipation and acidity.

How to do:

  • Lie in a savasana pose on a mat.
  • Start raising the left leg in the air perpendicular to the floor.
  • Now bend this left leg closer to hip.
  • Start rotating your left leg like you are paddling on a cycle.
  • Keep rehashing with the other leg.
  • Move to the next level by placing both legs in the air.
  • Now bring both your legs to cycle alternatively.
  • Repeat this for as long as possible.
  • If you feel tired, come back to savasana pose and rest yourself in balasana.
  • Mind your breathing and inhale after completion of a rotation and exhale in the cycling process.

Limitations: don’t overdo it and avoid if suffering from severe back illness.

8. Markatasana:

A spinal twist yoga pose called monkey pose twist, eludes flexibility to the spinal cord, and relieves from back pain. This pose is a reclining twist that concentrates on relaxation and intentional breathing and is a great yoga for back pain and weight loss. Its a meditative practice involving mindful movements that anchors the mind to the breath and is effective for spine flexibility, indigestion, and constipation.

How to do:

  • Lie on your back on a mat.
  • Start stretching arms to the side or slightly below shoulder length.
  • Now bend your right knee and move closer to your buttocks, making your sole touch on the mat.
  • Turn your head to the opposite side.
  • Your palms should face up
  • Hold this pose for few seconds.
  • Now exhale as you drop the knee.
  • Inhale and return to your base pose, gazing to the ceiling.
  • Rehash for the opposite leg and repeat this for 10 times.

Limitations: Avoid this yoga poses for back fat if suffering from severe back illness or hernia.

All the asanas mentioned above are indeed to help you in shedding your back fat. Although, one can’t practice all of them in a daily routine. Hence, we suggest that you should practice at least the asanas enlisted below to get fruit-bearing results–

  • Virabhadrasana 2
  • Ardha salabhasna
  • Ardha halasana
  • Dwichakrikasan
  • Markatasana

Practicing the yoga for upper back will easily let you shed ounces of back fat, but it’s important to adherently follow your exercises to see results faster. A healthy diet, including all the nutrients and proteins, and avoidance of processed meals with timely water intake, according to your weight, will gradually reduce the blubber tiers you carry on your back.

Also, try to keep yourself away from stress and keep smiling while keeping a schedule or timer for exercises, which will ensure you reach the goal without losing motivation.

Images: Shutterstock

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Dr. Suryavamsi is one of the leading Ayurveda specialists. He holds over 15+ years experience in Ayurveda Panchakarma Treatment and Yoga as well. He holds B.A.M.S degree which stands for Bachelor of Ayurvedic Medicine and Surgery. Dr. Suryavamsi holds the knack in treating range of health ailments such as stones in the kidney, prolonged troubles of arthritis or osteoarthritis and gout. Besides, he also provides the best solution to troubles like hair fall, irregular periods, etc. He is also adept at handling disorders in the spine such as Spine Disorders, and skin troubles like Vitilogo or Psoriasis. Dr. Suryavamsi shares his knowledge, advice and experiences in his articles on ayurveda treatments methods, home remedies and yoga that help in treating range of health problems.

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