Selected yoga poses can work the muscles in your back and help you lose back fat.
Ripples and bulges under your clothes can make you look frumpy. You can zap the back fat that causes those ripples and bulges by reducing caloric intake and increasing the amount of exercise you get. Consider including yoga in your daily exercise routine to target the muscles of your back, so when you do lose the fat, your back is strong and smooth.
Yoga for the Lats
The latissimus dorsi, or the lats, are large, flat muscles on both sides of your back. These muscles might be covered in a layer of back fat, but you can still work the muscles with yoga poses. The triangle pose stretches and strengthens the lats and, like most yoga poses, can be done in your living room without special equipment. To perform the triangle pose, stand on an even surface with your feet roughly 3 feet apart and toes pointed forward. Shift on your right heel to point your toes to the right, and lunge to your right by bending your right knee. Do not bend your knee any farther than tip of your toe. With your chest facing front, extend your arms out to the side and lean to the right until your left hand is pointing toward the ceiling and your right tricep is close to the your right knee. Swivel your head to look at your left hand. Hold this pose to feel the stretch in your lats, release and repeat on the opposite side.
Yoga for the Rhomboids
The upper center of your back contains the rhomboid muscles. This is not generally an area that contains a large excess of back of fat, but fat can still develop in this location. Work the rhomboids while you exercise away back fat with the locust pose. Lie on your stomach on an even surface, arms at your side. Gently lift your shoulders and head off the floor, pressing your hips into the floor and keeping your shoulders in line with the rest of your body. Yoga Journal recommends raising your arms off the floor and stretching your hands toward your feet behind you. Hold this pose for 30 seconds, release and repeat to help target back fat using yoga.
Yoga for the Trapezius
The trapezius muscles of your back run through your neck and over your shoulders. To help get rid of back fat that may develop here, add eagle pose to your exercise routine. Eagle pose begins by standing on an even surface with toes pointed ahead. Cross your left leg over the right leg, and tuck the toes of your left foot behind the right calf. At the same time, cross your arms -- left over right -- in front of your chest and bend your elbows, positioning your hands in front of your face. Twist your hands so the backs face each other. This pose requires balance, but it works the trapezius muscles that lie under back fat.
Yoga for the Spine
Back fat can obscure the ridged line of your spine, but including certain yoga exercises can help work this area. Use yoga to help work the spine and burn back fat with the big toe pose. Stand upright on an even surface with your feet spaced roughly 6 inches apart. Extend your hands over your head, and bend forward at the waist, keeping head and shoulders in alignment with the spine, until your head is in front of your shins and your hands brush the floor. Grasp your big toes and gently stretch. Hold the pose for 30 seconds, release and repeat.