Yoga to Reduce Back Fat in Just 7 Days


Fat accumulation in the back is dependent on your day-to-day work style. You don’t have to do heavy cardio or lifts to get a sculptured back; you only need 7 days and 10 asanas of yoga to reduce back fat.

These 10 yoga asanas will aid you in sculpturing your back. Lets have a look at these yoga to reduce back fat –

1. Virabhadrasana or warrior pose

Virabhadrasana, or warrior pose, usually concentrates on your back, neck, and hips to reduce the fat.

All three poses of Virabhadrasana or warrior pose - yoga for back fat
  • Stretch your legs standing as much as you can to an angle of 60.
  • Now turn your right foot to an angle of 90 degrees and lift your hands parallel to the ground.
  • Now stretch the right leg forward and push down your pelvis region.
  • Hold for a second, lift up your back leg, and let the hands and back leg land on a straight line.
  • Repeat the same on the other side, too.

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2. Shashankasana or child pose

Shashankasana, or child pose asana, involves bending the spine while sitting down on your calves and heels.

child pose or Balasana - yoga to reduce back fat
  • Start by sitting on your heels and calves.
  • Now, slowly bend your back and let your chest position reach your knee caps.
  • Your hands should be free, bend with your back, and touch the ground.
  • This concentrates on your back and strengthens your pelvic region.
  • Slowly lift and repeat as reps.

3. Triangle or Trikonasana

This asana concentrates on the back and neck and is the best asana in yoga to reduce back neck fat.

All three poses of Trikonasana or Triangle pose - yoga for reduce back fat
  • Stand flat on the ground and stretch one of your legs to some distance.
  • After stretching, lift your hands parallel to the ground and bend sideways till your fingertips touch your feet.
  • You can also stretch till you reach the ground on the other side.
  • This creates a triangular space between your torso, leg, and arm, hence trikonasana.
  • Repeat on the other side.

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4. Vasisthasana or side plank pose

This asana also works as an arm strengthening exercise. Burns the excess fats in back and hips.

All three poses of Vasisthasana or side plank pose - yoga to reduce back neck fat
  • Start by bending forward and touching the ground with your palms.
  • Then gently bend your body to one side, and take support of one hand only.
  • Then lift the free hand perpendicularly to do the side plank.
  • Repeat on the other side too.

5. Makara adho mukha svanasana or dolphin plank pose

Makara adho mukha svanasana is the modern flat plank. This concentrates on your shoulder and neck regions.

All three steps of Makara adho mukha svanasana or dolphin plank pose - yoga to lose weight
  • Start with dog posture and push down your body as low as possible.
  • Hold for a few seconds and release.
  • Your elbows should be right below your shoulder region, so your palms can be in front of your face.
  • Repeat in sets of 10 and gradually increase the time of the hold.

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6. Bow or Dhanurasana

Bow pose helps burn your fat easily as most muscles are put to action. Bow asana is easy yoga to lose weight.

All three poses of Dhanurasana or bow pose - yoga for back fat
  • Lay on your stomach on a flat surface.
  • Now, back-bend your legs so that you can get hold of your fingers.
  • Fold for a second and release.
  • Only your belly region should touch the floor while holding your feet; repeat in sets.

7. Shalabhasana or locust pose

Locust poses also concentrates on your back and belly fat. It also improves your body posture.

Locust pose or Salabhasana - yoga to reduce back fat
  • Lay on your stomach, let your hands go down and lift your face straight.
  • Then gently start lifting both of your legs.
  • All the pressure should be experienced on your belly or abdomen region and your palms.
  • Hold for some time, release, and repeat.

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8. Wheel Pose or Chakrasana

This asana will increase the elastic nature of your body and is also considered one of the best poses in yoga for reducing back fat.

All three poses of Wheel pose or Chakrasana - yoga for reduce back fat
  • Lie on a flat surface and lift your body until you have a semi-circle shape.
  • The distance between your feet and head should be slightly reduced while you lift.
  • Your palms should be held backward next to your head, hold for half a minute, and release. Repeat as many times as possible.

9. Bhujangasana or cobra pose

Cobra pose works well for those who need to correct their body posture.

All three poses of Bhujangasana or Cobra Pose - yoga to reduce back neck fat
  • Start by laying flat on your stomach.
  • Place your palms next to your waist and gently push up your torso.
  • Back bend your head, so the neck stretches too.
  • This pressurizes the back and aids in fat reduction. Repeat in sets.

10. Bridge Pose or Setu bandhasana

Setu bandhasana reduces the fat depositions in the hip regions and can be done easily.

third and final pose of Setu Bandhasana or Bridge Pose - yoga to lose weight
  • Start by laying flat on your back and dragging your heels perpendicular to your knees.
  • So, they are in a straight line. Now lift your hips gently
  • You can place your palms under your hips for extra support. Repeat in sets as usual.


Practicing asanas daily is the best way to strengthen and sculpt your body. Yoga for back fat is highly effective in correcting body posture too. Follow these 10 easy asanas to reduce back fat in a week.


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