Your back bulge can make you feel self-conscious, especially when you are wearing a revealing top or blouse. Excess fat in the lower back can also result in love handles or a bulge beneath your bra straps. If you want to lose back fat, you need to follow a healthy diet and combine it with regular back-targeting exercises. These yoga stretches can help tackle this problem.
Ardhachandraasana or half moon pose
Ardha chandraasana or half moon pose is a great asana to tone and stretch the muscles of your back and core. The added stretch on the sides of your tummy will aid in burning fat from your lower back.
Steps to do the pose:
- Stand with your feet together on a yoga mat. Now, raise your hands above your head and clasp your palms together, extend the stretch by trying to reach for the ceiling.
- Exhale and slowly bend sideways from your hips, keeping your hands together. Remember not to bend forward and keep your elbows straight. You should feel a stretch from your fingertips to your thighs.
- Hold this pose for as long as you can. Inhale and come back to the standing position.
- Repeat this pose on the other side.
The cobra pose is very effective in burning fat from your back along with toning your arms, legs and abdominal area. It also works the sides of your torso while toning the muscles of your back and hips.
Steps to do the pose:
- Lie flat on the floor on your stomach. Place your forehead on the floor and your feet flat on the ground.
- Place your hands with your palms facing downwards right next to your shoulders with your elbows as close as possible to your body.
- Now exhale and lift your upper body one part at a time – first your head, chest, then your back and pelvis. At this point make sure your hands are straight and elbows are locked.
- Breathe in and out slowly and try to calm your mind. To get out of the pose, breathe out and gently come back down to the lying position. To sit up again, turn to your side and get up with the help of your palms.
Vasisthasana or side plank pose
The bending and twisting actions involved in this asana helps tone the muscles of your back. This pose engages the muscles of your back, abs, sides of the torso and arms. Here are yoga asanas for upper body strength.
Steps to do the pose:
- Lie down on your stomach. Bend your elbows and place your palms below your shoulders.
- Now tuck your toes in and push the floor to straighten your elbows such that your upper body along with your pelvis is lifted off the floor. Make sure your body is in the same alignment as it was while you were lying down.
- Now slowly twist your upper body to the left as you release your left hand from the floor. Simultaneously turn your right foot to its outer edge and stack your left foot on the right foot. Don’t let your hips or pelvis drop. Hold it in the same alignment as it was earlier.
- Look up and stay in this position for five breaths.
- Repeat the pose to the other side.
Makara adho mukha svanasana or dolphin plank pose
The dolphin plank pose is a very effective pose to burn fat from all parts of your body, especially your back. It also helps burn fat around the torso and tightens the sagging abdomen. Here are 10 yoga poses for a flat tummy.
Steps to do the pose:
- Assume the plank position or kumbhakasana.
- Now while exhaling, bend your arms at the elbows.
- Lower your buttocks so that they are parallel to the floor and your entire body is in one straight line.
- Make sure your head is not tilting downwards or upwards and is in line with your spine.
The locust pose stretches the hamstrings, at the same time tones your back. This asana boosts metabolism, helping you burn stubborn fat at a faster pace.
Steps to do the pose:
- Lie down on your tummy on the floor or your yoga mat.
- Place your head to one side and your arms by your side, with your palms facing upwards.
- Move your hands under your thighs, so that your palms are gently pressing into your thighs.
- Now, place your chin on the floor and slowly tilt your head back.
- Inhale and bend your head and torso towards the ceiling as much as possible.
- Hold this pose for as long as you can hold your breath.
- To return to your starting position, exhale and slowly lower your body to the floor.
- Remember to rest your head on one side as you relax.
Veerbhadrasana 3 or warrior pose
This asana tones your shoulders and back while strengthening the muscles of your thighs. It also stretches your spine and helps you to get rid of the extra fat around your waist.
Steps to do the pose:
- From Veerbhadrasana 2, relax your upper body as you twist it to the original position, facing the front.
- Slowly straighten your right knee (front leg) as you take your left foot off the floor.
- Extend your upper body and arms forward as you keep raising the behind foot (left) until you bring it is parallel to the floor (as shown in the picture).
- Make sure the supporting foot (right foot) is firm on the floor and knee is straight.
- Hold this position for five breaths.
Yoga routine
For best results, you can repeat each of these postures three to five times daily. Also, make sure to keep the breathing slow and rhythmic while you do these asanas.
Tips
- Although yoga is a gentle form of exercise, the potential for injury exists if these poses are not done correctly. Therefore, it is always best to learn the correct way of executing these poses from an instructor.
- At the end of your yoga session, spend a few minutes lying down in corpse pose to cool the body.
Image source: Getty Images
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