Yoga to Reduce Stubborn Back and Shoulder Fat: Try These Effective Poses

Modern lifestyle habits—long hours of sitting, neck bent over laptops or mobile phones, and physical inactivity—are major contributors to back and shoulder fat. This excess fat not only affects your appearance but can also lead to pain, stiffness, and posture issues. The good news is that you can reduce back and shoulder fat through yoga without going to the gym or doing heavy workouts. Consistency and proper technique are key. Here are some highly effective yoga poses for back fat, shoulder fat, and upper-back toning.

1. Bhujangasana (Cobra Pose)

Benefits:

• Reduces upper back fat

• Relieves back pain

• Strengthens and increases spine flexibility

How to do it:

1. Lie flat on your stomach.

2. Place your palms under your shoulders.

3. Inhale and lift your chest upwards.

4. Hold for 15–20 seconds, then return to the normal position.

2. Dhanurasana (Bow Pose)

Benefits:

• Burns back fat effectively

• Improves body shape

• Boosts metabolism

How to do it:

1. Lie on your stomach and bend your knees.

2. Hold your ankles with your hands.

3. Lift your body upward, forming a bow shape.

3. Adho Mukha Svanasana (Downward Facing Dog Pose)

Benefits:

• Reduces shoulder fat

• Strengthens back muscles

• Improves blood circulation

How to do it:

1. Place your hands and feet firmly on the ground.

2. Lift your hips upward to form an inverted “V” shape.

3. Press your heels downwards while keeping the body stretched.

4. Setu Bandhasana (Bridge Pose)

Benefits:

• Helps reduce both lower and upper back fat

• Strengthens the spine

• Reduces fatigue

How to do it:

1. Lie on your back with knees bent and feet on the floor.

2. Lift your lower back and hips upward, forming a bridge shape.

5. Gomukhasana (Cow Face Pose)

Benefits:

• Reduces shoulder fat

• Tones arms and shoulders

• Targets stubborn fat deposits

How to do it:

1. Stretch one arm over your shoulder and the other behind your back.

2. Try to clasp both hands together.

These yoga poses target stubborn fat in your back and shoulders while improving strength, posture, and flexibility. Practicing them regularly can help you achieve a toned upper back and shapely shoulders naturally.