A well-toned body means a body that is not only stronger and better defined but also more flexible. Yoga is an amazing form of exercise known to enhance your strength, flexibility, endurance as well as muscle tone. Yoga poses (asanas) have a dual purpose – while some employ your body weight to stretch your body, others focus on simply strengthening your muscles. Each pose is designed to target specific muscle groups allowing you to work on your body with greater ease. Listed below are the best 10 Yoga poses that will help you strengthen and tone your body –

Navasana (Boat Pose):  

Navasana (Boat Pose)

Instructions:

  • Begin in a seated position with your knees bent and your feet flat on the floor
  • Lift your feet off the floor keeping your knees bent at first
  • Allow your torso to fall back naturally without letting the spine bend and straighten your legs to a 45-degree angle
  • Roll your shoulders back and straighten your arms parallel to the floor

Benefits:

  • Tones and strengthens your spine, hip flexor and abdominal muscles
  • Excellent hamstring stretch
  • Improves balance and aids in stress relief

Utkatasana (Chair Pose)

Utkatasana
Utkatasana

Instructions:

  • Begin by standing upright and feet slightly apart
  • Bend your knees until your thighs are almost parallel to the floor
  • Keep your knees bent and your bottom low as you lift your arms up
  • To release, inhale and straighten your legs, lifting your body up through your arms

Benefits:

  • Tones and strengthens your arms, shoulders and entire lower body Reduces pain caused due to flat feet

Know about What Is Hatha Yoga?

Santolanasana (Plank pose)

Santolanasana
Santolanasana

Instructions:

  • Sit in Vajrasana. Stand up on the knees and place the palms of the hands on the floor beneath the shoulders.
  • Raise the buttocks and straighten the knees
  • Move the shoulders forward and drop the buttocks until the body is straight. Ensure that your arms are vertical.

Benefits:

  • Tones and strengthens your arms, spine, legs, and shoulders
  • Excellent core workout to tone your abs

Chaturanga Dandasana (Low plank pose)

Chaturanga Dandasana
Chaturanga Dandasana

Instructions:

  • Start in Santolanasana with the arms and legs straight
  • Shoulders are over your wrists and your heels are pressed back
  • Shift the plank forward, moving the shoulders in front of the wrists and feet up on tip-toes
  • Bend your elbows straight back, hugging them into the side of your body as you go
  • The ideal version of this pose has the upper arms parallel to the floor.

Benefits:

  • Tones and strengthens your arms, core and lower back
  • Improves posture

Read also How To Do Dandasana 

Viprit Naukasana (Reverse boat pose)

Viprit Naukasana
Viprit Naukasana

Instructions:

  • Lie on the floor on your stomach, stretch your arms back along the sides of your body
  • Exhale and lift the head, chest, and legs off the floor simultaneously as high as possible (The hands should not be placed on the ground. Only the abdominal front portion should rest on the floor)
  • Contract the hips and stretch the thigh muscles. Keep both legs fully extended and straight, touching at the thighs, knees and ankles


Benefits:

  • Tones and strengthens your entire spine (upper and lower) and abdominal muscles.
  • Help reduce belly fat

Triyak Tadasana (Swaying palm tree)

Triyak Tadasana
Triyak Tadasana

Instructions:

  • Start by standing straight, legs together, hands by the side of your thighs
  • Interlock your fingers of both hands with the palms facing downwards
  • Inhale slowly and raise your hands upwards over your head
  • Stretch your hands straight touching your biceps to your ears
  • Now, while exhaling slowly bend sideways to your left side keeping the hands straight and biceps touching the ears.

Benefits:

  • Help reduce belly fat, especially the fat accumulated around your waist and trim your waist
  • Strengthens abdominal muscles as well as back muscles

Virabhadrasana 3 (Warrior 3)

Virabhadrasana 3
Virabhadrasana 3

Instructions:

  • Begin in Warrior I, which is a lunge with your right foot forward, knee bent 90 degrees with knee over the foot, and rear leg extended. Bring your hands to your hips.
  • Lean forward to bring your weight into your right (forward) foot. Keep your left (rear) knee bent as you float your left foot up away from the floor about afoot.
  • Straighten your right leg and continue to bring your torso toward a parallel position to the floor. Use your torso going forward to counterbalance your left leg lifting and extending straight back
  • Eventually, both the torso and the left leg will come parallel to the floor at roughly the same time
  • Fully extend the left (upper) leg

Benefits

  • Strengthens the whole backside of the body – shoulders, hamstrings, calves, ankles, and back
  • Tones and strengthens the abdominal muscles
  • Improves balance and posture

Read – 10 Yoga Stretches To Revitalize Your Daily Life

Badhakonasana (Butterfly pose)

Badhakonasana (Butterfly pose)
Badhakonasana

Instructions:

  • While sitting on your mat, adjoin the soles of both your feet by bending your knees and also bring them closer towards the pelvis
  • Hold your feet tightly with your hands and whilst doing so, make a gentle effort to bring the heels a little closer to the pelvis
  • Now, take a deep breath in.
    Slowly, breathe out and press the thighs and knees down towards the floor

Benefits:

  • Stretches the inner thighs, groins and knees
  • Stimulates abdominal organs and the heart
  • Soothes menstrual discomfort

Chakrasana (Wheel pose)

Chakrasana (Wheel pose)
Chakrasana (Wheel pose)

Instructions:

  • Lie down straight on your back
  • Bend your knees, bringing the soles of your feet onto your mat close to the buttocks
  • Bend your elbows and bring the palms of your hands underneath your shoulders with the fingertips pointing towards your feet
  • Inhale and press down into your palms and your feet as you lift your shoulders and hips up off the floor slowly
  • Straighten your arms as you lift your head off the floor. Ensure that your feet are parallel and knees are in line with your feet
  • To come down, tuck your chin into your chest and lower down slowly

Benefits:

  • Excellent stretch for the chest, shoulders, thighs and hip flexor muscles
  • Promotes weight loss

Paschimottanasana (Seated forward bend)

Paschimottanasana (Seated forward bend)
Paschimottanasana

Instructions:

  • Begin by sitting in Dandasana with your legs straight in front of your body
  • Bring your arms straight out to the sides and up over your head, reaching towards the ceiling
  • Inhale and draw your spine upwards. As you exhale, begin to come forward, hinging at your hips
  • Deepen into your forward bend. Imagine your belly coming to rest on your thighs, rather than your nose coming to your knees. This will help you keep your spine long

Benefits:

  • Stretches and tones your spine and hamstrings
  • Reduces fatigue and relieves stress
  • Soothes menstrual discomfort

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