Weight loss does not necessarily mean a dip in the weighing scale. It is a much more comprehensive package that includes burning of fat and a toned body too. A toned body with fat levels falling into an acceptable range and a decent lean mass is what makes you attractive, healthy, and fit. It may sound improbable but yoga helps in transforming you in a wholesome way. Tone your body and boost your fitness and attractiveness quotients with yoga with me right here.
Top 8 Body Toning Yoga Poses:
Here are the top 8 yoga poses you can try to get that much envied toned body:
Warm Up: Like any other exercise, warming up is essential in yoga too. You can do Surya Namaskar to warm up yourself. To begin with you need to do 2 sets of 3 repetitions. Make sure to hold your breath at each step of Surya Namaskar for a count of 60 seconds before moving to the next. Studies suggest that holding the pose for a minimum of 60 seconds will kick start the fat burning process, helping you tone your body.
The image mentioned above will guide you through the 12 essential steps of this beautiful warm up, cardio workout.
The Body Toning Yoga Sequence:
While you hold each pose, indulge in Ujjayi Pranayama. This is also called the Victorious Breath or even the Ocean Breath. Along with generating heat in the body, it is known to help in detoxifying the body, which is quintessential during the body toning process. How To Do:
- Inhale deeply via the nose; slowly exhale through your mouth making an AHA sound.
- Repeat it 5 to 8 times.
- Close your mouth and keep breathing with your nose to experience a hissing exhalation.
- This makes one round.
- Do 5 such rounds for a particular pose.
1. Tadasana – Mountain Pose:
This is a simple and one of the basic asanas that corrects your posture. Along with that it also tones and strengthens your abdomen, arms, knees, ankles, and thighs.
How To Do:
- Stand on the mat, feet together and spine erect.
- Keep your hands along your side, palms facing the thighs.
- Inhaling deeply, lift your hands atop your head allowing your palms to join akin to Namaskar mudra.
- Stretch to the maximum possible extent.
- Tilt your head backward and look upward to fix the gaze at the fingertips.
- Hold this pose till you complete 5 rounds of Ujjayi Pranayama.
- Exhaling in a slow way, relax and slowly come back to the initial position.
Advanced: If you are comfortable doing this asana, you can try balancing on your toes and stretch. Standing on the toes is more beneficial. Repeat Tadasana five times without taking any breaks.
2. Utkatasana – Chair Pose:
From Tadasana, you can now slide into the Chair Pose. It is good especially if you are pear shaped. Along with toning your thighs and calf muscles, it helps in giving you an enviably toned abdomen. This pose is also beneficial for a better functioning heart, abdominal organs, and diaphragm.
How To Do:
- Stand in Tadasana.
- Spread out your legs with the width same as that of shoulders.
- Stretch out your hands without bending the elbows to your front.
- Slowly, bend your knees while pushing the pelvis down. It should resemble a person sitting on a chair.
- Suck your navel in allowing it to come as close as possible to your spine.
- Keep your spine erect while ensuring that your hands are parallel to the ground.
- Hold the pose for 5 rounds of Ujjayi pranayama.
- Exhale slowly, relax your hands, and gently return to Tadasana.
Repeat 5 times without break.
3. Parivrtta Trikonasana – Revolved Triangle Pose:
This pose helps to strengthen and tone your lower body. Plus, it provides various stretching and balancing benefits for the waist, hips, arms, knees, and hamstrings.
How To Do:
- 1. Stand in Tadasana, with hands stretched on to either side of the body, parallel to the ground.
- 2. Breathe inward deeply.
- 3. Now, as you exhale, bend to your right allowing the fingers of your left hand to touch the toes of your right foot.
- 4. Fix your gaze onto the fingertips of your right hand.
- 5. Hold the pose until you complete 5 rounds of Ujjayi pranayama.
- 6. Exhaling slowly lift your body up and come back to Tadasana.
- 7. Repeat the same procedure with your left side.
This makes one repetition. Do 5 such repetitions without interval.
Relaxation: Relax in Savasana or the Corpse Pose before moving to the next asana for a count of 60 seconds. Your breathing should normalize by then.
4. Savasana – Corpse Pose:
An essential relaxation and restoration yoga pose, it allows you to rejuvenate by relaxing the muscle tension and stress.
How To Do:
- Lie down on the yoga mat with your back resting on the mat.
- Keep your feet apart from each other at the farthest comfortable distance.
- Let your arms rest along your body, palms facing the ceiling.
- Close your eyes and with deep breathing, let your body relax completely.
- Breathe generously and naturally with the utmost attention on each of your breath.
- Focus on your breath to know how rhythmic and deep it is.
- To exit, breathe deeply, and then slowly move your toes and fingers.
5. Bhujangasana – Cobra Pose:
From Savansana, you have to gently yet firmly turn onto your tummy and lift your body akin to a cobra. This yoga asana helps in strengthening your upper and lower back and spine. It also tones your arms and your abdominal region, while strengthening them.
How To Do:
- Lie down on the mat on your stomach, legs together while your hands are stretched above the head and palms joined in Namaskar mudra.
- Place your hands under the shoulder, palms spread out at the width of shoulders.
- Pressing the palms firmly on the floor and taking a deep inhalation, push your body, away from the hips, off the floor.
- Stretch to the maximum possible extent. The perfect position is when you feel a stretch in the abs region without pressurizing the spine.
- Tilt your head backwards and gaze upwards.
- Breathe with Ujjayi Pranayama as you hold the asana.
- Exhale after 5 rounds of Ujjayi Pranayama and relax slowly to come back to the opening pose.
- Stretch your hands over the head, joining the palms in Namaskar Mudra and relax.
This makes one repetition. Do 5 such repetitions.
Relaxation: Relax in Shavasana for 30 seconds. Slowly curl up and sit on your heels and slide in Balasana as a preparation for the last asana in yoga body toning sequence.
Balasana is a simple relaxation position in yoga. The asana can become active through breath.
How To Do:
- Sit down on the yoga mat upright from Shavasana on your heels and spine erect.
- Keep your knees at hip width, hands resting on either side of the body.
- Inhale deeply and then exhaling, bend your body forward, allowing the head to rest on the mat.
- Stretch your hands out to the front or back, palms facing the ceiling. Your hands, right from elbows, should rest on the floor.
- Your abdomen should rest on your thighs.
- Breathing deeply, hold the pose till your breathing becomes normal.
7. Adho Mukha Svanasana – Downward Facing Dog Pose:
A great back and spine stretching exercise, it is a mild inversion pose that forms a quintessential element of Surya Namaskar. Plus, it is a whole body toning workout. The one mentioned here is a little different from the way you normally get into Downward Dog.
How To Do:
- Start with the Child’s Pose.
- Bring your hands above your head and allow them to rest on the floor, palms facing the floor at shoulder width.
- Taking a deep inhalation, lift the head from the floor along with the torso from the thighs in such a way that you are looking like a cat. Your head should be facing the floor.
- Taking a deep inhalation again, push yourself off the ground allowing your body to be balanced on your palms and toe tips.
- Hold the pose while indulging in Ujjayi Pranayama.
- Complete 5 rounds of Ujjayi Pranayama. Breathing normally, relax yourself and come back to the Balasana or Child Pose.
This makes one round. Do 5 such rounds without intervals.
Unwind: Unwind yourself after this high intensity workout session by relaxing in Makarasana.
8. Makarasana – Crocodile Pose:
This is a relaxation pose that helps in easing down the body completely without allowing you to sleep off.
How To Do:
- From Balasana, stretch your legs slowly backward pushing your torso gently off the thighs.
- Stretch your feet out at shoulder width.
- Keep your hands crossed beneath your head and allow your forehead to rest on the crossed forearms.
- Close your eyes, relax and recharge.
This is a simple yet effective sequence. When done for about 3 weeks, it will start giving good results. Along with this, ensure to drink sufficient amount of water every day. Cut down on fattening foods and indulge in fat burning foods for that sleek look. Do you know about any yoga poses that could be incorporated into this body toning sequence? Share your experiences with us in the comment section.
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