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Try these 5 yoga stretches to reduce bulges and tone up your back

Published on:11 July 2021, 11:00am IST
You don’t have to lift those bulky dumbbells nor do you have to do push-ups to sculpt your back! Just do these five yoga stretches daily and you are good to go.
Nikita Bhardwaj
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Tone up that back with these effective stretches! Image courtesy: Shutterstock
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Stretching is not just about relaxing your muscles but also opening them up to the fullest so that they can get in shape. Back stretches won’t just flex your upper body muscles but also tone them up. Truth be told, yoga is one of the most effective and holistic ways of stretching the back.

There are many subtle poses in yoga that can help you get rid of back fat but today, we will share the ones that are the most effective. Come, let’s take a look!

Here are five effective yoga stretches to reduce back bulge:    

Stretch 1 – Marjariasana

“It is an excellent stretch to warm up and decompress the spine. Repeat it 10 times and focus on the spinal release from the tailbone all the way to the neck, inhaling as the chest expands and exhaling while looking down and pressing away,” suggests Yoga expert Alisha Netalkar from Yogaland India.

Just ensure that you control your breath and suck in that stomach as much as you can. Image courtesy: Shutterstock

Stretch 2 – Bhujangasana

This posture helps strengthen the muscles that support the spine and make up the back of the body. You can tone and strengthen the lower and the upper region of the back with the regular practice of Bhujangasana. Repeat it 5 times, inhaling as you lift off the ground and exhaling while getting out of the posture. Once you are comfortable, you can hold the final posture for 5 to 7 breaths.

Stretch your neck and spine while you get that jawline. Image Courtesy: Shutterstock

Stretch 3 – Shalabhasana

Also, read: Practise these 3 yoga asanas twice every week for a stronger back

This is a posture that works on the entire posterior chain of the body. To get into Shalabhasana, lift your body while inhaling and come back to the ground as you exhale. Hold the posture for 5 to 7 breaths to build strength and endurance.

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Shalabhasana. Image courtesy: Alisha Netalkar

Stretch 4 – Dhanurasana

Dhanurasana helps stretch and strengthen the entire spine. It also works on toning the abdominal muscles and the internal organs. The intensity of the stretch can be altered to suit your comfort level.

Also, read: Makarasana is the simplest way to correct your posture and prevent backache

“Practice it three times in one sitting. You must inhale as you lift up and exhale when you come back to the ground. You have the option of holding the posture while breathing deeply for as long as it’s comfortable,” recommends Alisha Netalkar.

Dhanurasana. Image courtesy: Samiksha Shetty

Stretch 5 – Shashankasana

It is a restorative pose that is known to release tension and stiffness in the lower back, while also relaxing the nervous system. The relaxing effect of the posture is further enhanced with long and deep abdominal breathing.

Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock

You can practice these yoga poses alongside your weight training regimen. These can be effective post-workout exercises and can enhance the result of your workout session considerably.

So, ladies, are you ready to stretch it like a pro?

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.