Yoga is a holistic practice that not only promotes physical strength and flexibility but also supports overall well-being. When it comes to achieving a small waistline and easing back pain, specific yoga exercises can be particularly effective. Yoga poses that engage the core muscles help tone and slim the waist while improving posture and stability. Additionally, many yoga stretches focus on the lower back, releasing tension and reducing discomfort.
We checked in with Andrew White, an NASM-certified personal trainer and co-founder of garagegympro.com; George Yang, founder of Yanre Fitness; and Charles Légaré, a fitness expert from Iron Bull Strength, to learn about eight yoga exercises that can aid in giving you a small waistline and relieving back pain. Some of their top picks were boat pose, side plank, cat-cow pose, and child’s pose. Read on to discover all eight!
1. Boat Pose (Navasana)
White says the boat pose is an excellent core-strengthening exercise that specifically targets the abdominal muscles, focusing on the deep core muscles that stabilize the spine and pelvis. Engaging these muscles not only helps tone your waistline but also provides crucial support for your lower back.
"Consistently activating the core in boat pose can reduce waist circumference. Studies suggest that strengthening the core can help reduce waist size by up to 2 inches over a few months when combined with a balanced diet. Strengthening the core reduces strain on your lower back, often the root cause of pain. Regular practice can decrease lower back pain by 30% to 50% in as little as eight weeks," White says.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
White notes that "although not a direct ab exercise, the fluid movement between cat and cow massages the abdominal organs, aiding digestion and reducing bloating, which can give the appearance of a slimmer waist."
He further adds, "This pose increases the spine's flexibility and releases muscle tension. Many practitioners report a 40% reduction in back pain after incorporating this pose into their routine for a few weeks."
3. Side Plank (Vasisthasana)
White notes that "The side plank is a powerful exercise for targeting the obliques, the muscles along the sides of your abdomen. It also strengthens the shoulders, arms, and legs, providing a full-body workout in a single pose."
"Side plank specifically targets the obliques, which helps to trim the sides of your waist. Consistent practice can lead to a more defined waistline and reduce the "love handles" by 1-1.5 inches. By strengthening the core and improving overall body stability, side plank reduces the load on the lower back, preventing pain and injuries. Research has shown that individuals practicing this pose can experience up to a 25% reduction in back pain over six weeks," he reveals.
4. Child's Pose (Balasana)
Child's pose, or balasana in Sanskrit, is a resting yoga pose that gently stretches the back, hips, thighs, and ankles while promoting relaxation.
"While not a calorie-burning exercise, child's pose helps to reduce stress, which can lead to lower cortisol levels. Lower cortisol can prevent the accumulation of belly fat, indirectly contributing to a slimmer waistline," he notes.
White also says, "This pose offers immediate relief for lower back pain by stretching the spine and hips. Physiotherapists often recommend it as a way to alleviate pain and improve flexibility. Some studies suggest a 15-20% improvement in back pain symptoms after regularly practicing child's pose."
5. Warrior I (Virabhadrasana I)
Warrior I, or Virabhadrasana I in Sanskrit, is a foundational yoga pose that builds strength and stability while stretching key muscle groups.
Yang states, "Warrior I is a very influential pose in yoga, largely engaging the core and lower back muscles of the body to help in strengthening the waist and reducing back pain. Research work arising from A. Garud et al. in International Journal of Yoga identifies how this posture, done with a forward bent and extension of the back, could assist in stretching and toning the muscles around the waist."
6. Seated Forward Bend or Paschimottanasana
This pose elongates the spine and stretches the hamstrings, which can help relieve tension in the lower back and improve overall flexibility.
"The seated forward bend is a good posture for pushing the lower back and the sides of the waist. It will elongate the spine and hence reduce the back pain if applied. This asana also adjusts the waistline by strengthening the abdomen and carrying it in during stretching," says Yang.
7. Bridge Pose (Setu Bandhas)
Bridge pose engages the muscles along the spine and core, which helps to build strength and stability in the lower back. This support can alleviate discomfort and improve posture.
"The bridge pose is a dynamic backbend that strengthens the back and core muscles, firming up the waistline. Research by A. M. O'Connell et al. in the Journal of Bodywork and Movement Therapies suggests that this pose lifts the hips, activates the glutes and lower back, relieves back pain, and creates a more toned waist," says Yang.
8. Cobra Pose
To maintain balance and stability in cobra pose, the abdominal muscles are engaged. This engagement helps to tone and strengthen the core, which can contribute to a slimmer waistline.
Légaré says this pose "stretches the spine while opening the chest. This relieves lower back tension and strengthens the back muscles."
