Yoga for Your Back | Get Rid of Bra Bulge | 15 Minute Yoga Routine | Upper Back Exercises

Yoga for Your Back | Get Rid of Bra Bulge | 15 Minute Yoga Routine | Upper Back Exercises



hi I’m Christina and welcome to my
channel ChriskaYoga in today’s video
we’re going to be targeting a specific
problem area this yoga sequence is for
back fat
also known as bra bulge it’s a common
problem that a lot of people suffer from
including myself these are some
excellent yoga exercises that you can do
to tone those muscles burn that fat
before we get started if you are not yet
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is growing every single day so if you’re
ready grab your mat and let’s get
started so we’re going to start out
actually standing up in Tadasana bring
your feet hips distance apart and
parallel to one another spread your
shoulders wide apart and start to engage
those muscles in your back so they’re
right here right under your shoulder
blades on the side body so start to
squeeze those in engage your core as
well so start to feel your body working
as your muscles start to engage take an
inhale rotate your upper arms out and
raise your arms up look up towards your
hands feeling your side body stretching
on both sides keep that core engaged and
keep your back muscles engaged and then
take an exhale and release your hands
down by your sides do that once more
this time we’re going to incorporate a
side Bend so looking up take your right
wrist in your left hand and elongate
your right side and then bend over to
the left and stretch the whole right
side of your body keep both feet even on
the floor your hips are even as well
you’re just stretching the torso and
stand up tall repeat on the other side
take your left wrist and your right hand
find length through your whole body and
then bend over to the right lengthening
the left side body
feet and hips are even still standing
evenly on both of your feet and stand up
tall release your hand from your wrists
then bring your arms down by your sides
we’re going to come to hands and knees
on the floor
bringing your knees directly underneath
your hips your hands are directly under
your shoulders spine is straight we’ll
move through some cat and cow postures
so take an inhale tuck your toes and
arch your back
once again feel those muscles in your
back engaging here as you spread your
shoulders wide take an exhale untuck
your toes curve your spine in the
opposite direction reaching your upper
back towards the ceiling and you’re
going to look towards your thighs inhale
tuck your toes spread your shoulders
wide for cow pose exhale and tuck your
toes curve your spine for cat pose we’re
going to move in and out of cat and cow
several times moving on your own breath
so with each exhale you’ll come here for
a cat pose and with each inhale you’ll
come back to your arch for a cow pose
move on your own breath timing for
several deep inhales and exhales
slowly come back to a flat back in
neutral spine from here we’re going to
come into something that I learned to be
called tricky cat I don’t know if anyone
else has another name for it but when I
learned it it was called tricky cat so
here on your hands and knees you’re
going to shift your weight onto your
right side for just a moment as you lift
your left leg off the ground bringing
that leg parallel to the ground your
foot is flexed but your toes are pointed
down towards the floor from here engage
that core and feel those back muscles
starting to work as you lift your right
arm off the ground and reach it out in
front of you
palm is facing the center line of your
body you’re reaching your hand forward
but you’re reaching your heel backwards
at the same time so you’re reaching in
opposing directions and you’re finding
length through your whole body hold here
for one more breath and slowly set your
hand and your leg back down you’re going
to switch sides so slightly shift your
weight over to the left this time so you
can raise your right leg off the ground
keep those hips even with one another
your foot is flexed but your toes are
pointed down towards the floor from here
engage that core feel those back muscles
working as you lift your left arm out in
front of you palm facing the center line
of your body as we did on the other side
reach in opposing directions reach your
left hand forward and your right heel
back lengthen it lengthening through
your whole body hold for one more breath
and gently set everything back down onto
the floor from here step one foot back
at the time coming into a plank pose I’m
going to shift forward and so my whole
body is on the yoga mat and we’re coming
into plank from here bring your left
hand directly underneath your nose and
then drop your left knee down onto
the floor turn to open your shoulders
we’re going to do some side sweeps
there’s no technical term for this so
I’m calling it side sweep so you’re
going to drop down and swing that top
arm down towards the floor swing it back
up and around as you bring yourself back
up into this modified side plank so what
we’re really doing here is working this
muscle so be mindful of that muscle as
you continue with your circles so take
an inhale and on your exhale sweep your
arm down swing it around keep that
circle going and on your next inhale
come back up into your side plank we’ll
repeat this exhale and inhale do this
about four more times one sweep it down
exhale and inhale sweep it up sweep it
down exhale last time
and do one more reach up here
lengthening your body before you come
back to your hands and your knees I’m
going to string my legs around here so
we can repeat on the other side so we’re
coming through plank so come back into
your plank take your right hand bring it
underneath your nose drop your right
knee to the floor and open your chest
out to the side so we’re going to take
our sweeps here take an inhale find
length and on your exhale drop your hips
swing your arm around on an exhale come
back up completing the circle sorry on
the inhale you’ll come back up
completing the circle take an inhale and
on your exhale drop down and on an
inhale sweep it around and come back up
one more time actually more than one
more time and help reach it up exhale
drop it down three more times here
exhale inhale exhale inhale and exhale
take an inhale reach up find length one
more time here feel that upper back and
then slowly bring your hand back down
you can come through your hands and your
knees and come to a seat from here
you’re going to make your way to lying
on your belly
so moving yourself down to come to lying
on your belly bring your forehead to the
floor keep the tops of your feet on the
floor behind you toes pointed backwards
and rest your forehead down
keep your palms flat onto the floor and
point your elbows up towards the ceiling
and inhale lift your having your
shoulders off the ground for low Cobra
using your upper back muscles here to
hold you up test your hands so make sure
that you’re not using them and then
lower your head back down
inhale lift your head up going to repeat
this about three more times after this
using your upper back muscles test those
hands exhale lower down
and he’ll lift your head off the ground
raising your shoulders as well using
those back muscles exhale lower down
and he’ll lift it up exhale lower down
last time on an inhale lift that head
and your shoulders off the ground and
exhale bring your head back down
from here you can turn your head to one
side and relax there for a moment
when you’re ready come back to bring
your head flat onto the ground and this
time and bring your arms down by your
sides you can turn your palms to face
the ground
inhale lift your torso off the ground
this time keep the tops of those feet
still on the floor but this time you’re
lifting your arms up and you can
actually reach your arms back towards
your feet to help lift your upper back
even more
slowly bring your head back down we’ll
take that three more times
and he’ll lift it up lifting those
shoulders reaching back as far as you
can coming into your arch feel those
back muscles working and exhale lower
down
and how lifts it up
exhale lower down
and how left exhale lower
oh one more time inhale lift it up and
exhale lower you can turn your cheek to
the opposite side and rest there for a
moment
feel free to take a shove a sauna if you
would like to you can pause the video
take your shavasana and end it the video
here with me after that or feel free to
just end your sequence here with me and
now bring your hands to your knees take
a deep breath in and a deep breath out
bring your hands to meet at the center
of your chest and bow your head to your
fingertips
namaste thank you so much for watching I
hope you enjoyed this class if you like
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Yoga for Your Back | Get Rid of Bra Bulge | 15 Minute Yoga Routine | Upper Back Exercises


All credits go to Christina D’Arrigo Yoga – ChriskaYoga