Yoga asanas for reducing neck fats

Reduce Neck Fat – Recommended Yoga Asanas & Effective Yogic Tips

Neck fat, neck flap, double chin or commonly called ‘turkey neck’ is becoming a common problem. If you have trying hard to get rid of the neck fat here are some quick yogic tips that can be easily done from the comfort of your own home.

Causes of neck fat accumulation

Fast paced and poor lifestyle choices and the amount of unhealthy and processed food that we consume has become a common problem. Lack of physical exercise, sedentary lifestyle and a balanced diet are the main reasons why fat deposits are faster in the neck area. Other causes include growing age, gravity and decreased metabolism. All these factors make it impossible to burn calories efficiently and tendency to accumulate fats is higher.


One of the main reasons is obesity and excess body weight. Excessive fat accumulation in the neck region can be a contributive factor or early indicator of health conditions such as heart or cholesterol problems.

Yogis by way of observing nature devised simple yet effective asanas that take care of the problem at its root. Yoga is a gentle form of exercise; it promotes overall harmony, health and well-being of the mind, body and spirit level.

This condition can be certainly remedied by the practice of Sahajbhava Asanas on a regular basis. Sahajbhava Asanas methods create mindfulness of the body, the breath and keep the thoughts under control.

Practice these postures slowly and with full awareness. Though these postures are said to be done standing, most of them can be done sitting as well. If sitting, then sit in any meditative posture on a mat or on a straight back chair without arms.

Note: Get your blood test done to get an idea if any thyroid condition (In such cases neck fat reduction becomes more challenging and practice under guidance of an experienced yoga teacher)

Neck Stretches:

Variation 1:

Gently, as you inhale, allow your head to drop towards your left shoulder without lifting the shoulder. Exhaling, bring it back to the centre. Drop it to the left shoulder, as above, and return to the centre.

Variation 2:

Inhaling, tilt the head backwards. Do not overdo it. Go as far as possible but without moving the shoulders or the body. Gaze upward and backwards at the ceiling. Exhaling, bring the head down towards the throat, tucking the chin into the throat cavity. Inhaling, return to the centre.

Variation 3:

Inhaling, turn the head to look far right. Exhaling, return to centre. Repeat on the other side.

Variation 4:

Inhaling, drop the head to the right. Now, gently rotate the head, taking it back, from right to left to reach the left shoulder. While exhaling, return to the starting position–up straight. Note: there is no forward bending of the head. The above steps are to be done in one gentle continuous motion. Repeat the above steps starting from the left. This is a clockwise and anti-clockwise rotation of the head.

Recommended Yoga asanas for reducing neck fats

Bhujangasana (Cobra pose) watch video below for details:

Simhasana (Lion Pose)

Dhanurvakrasana (Bow Pose)

Konasana (Angle Pose) watch video below for details:

Yoga asana benefits:

  • Tones neck muscles
  •  Reduces neck fat accumulation
  •  Helps regulate thyroid function

So why wait any longer get into a healthy routine with DIY-ease to do asanas. Try out these simple neck stretches (Sahajbhava Asanas) or recommended yoga asana and get rid of your neck fats and flabs. Celebrate life and living with The Yoga Institute.

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