No matter what your level of fitness is, yoga can help you feel more energized, capable, strong and confident. Yoga is an amazing practice and when done daily it leads to a leaner, more toned body. We’re exposed to advertisements everyday that depict models with slim and sculpted bodies. This makes many of us wonder what is required to look this way. Fortunately, there are many yoga poses for a toned body, making yoga a solution for many.

Note: Yoga Teacher Training, offered in India, provides a deeper understanding of body toning. 

What is a Toned Body?

A toned body involves a well-sculpted physique with a lean frame, firm muscles, and minimal saggy skin. Body toning helps the body to maintain correct posture, remove stomach fat, and achieve good digestion.

How Does Yoga Help?

The modern world is becoming more hectic, with little time to devote to self-care, health, and fitness. Such a lifestyle distorts overall well-being and increases the risk of several health conditions. Yoga is an ancient system of holistic healing. It is a highly sought after method for health concerns as it relaxes the body, calms the mind, and helps people achieve a fit body.

Yoga which was developed thousands of years ago in India, but has continued to be of interest for people living in the present century. The best thing about yoga is that it can be practiced anywhere and all you need is your yoga mat. People who have taken the 200 Hour Yoga Teacher Training, offered in Rishikesh, are aware of the alignment and adjustment techniques required to perform the poses safely. Yoga can be practiced at home, alone, or with others. Below are the top 5 yoga poses for a toned body.

5 Yoga Poses for a Toned Body

Kumbhakasana (Plank Pose)

Plank Pose is one of the dynamic asana types and strengthens the hamstrings, thighs, and forearms.

  • Lie down flat on the mat on your stomach. Fold your arms and slide your hands beside your shoulders.
  • With the support of your hands raise your torso, making sure that the shoulders are in line with the hands.
  • Inhale and stretch the body. Exhale and lift the lower body off the ground transferring the body weight on the hands and toes.
  • Your body should be in a straight line. Set your gaze on the floor and hold the pose for a while.

Vrikshasana (Tree Pose)

Tree Pose imparts strength, patience, and stability while toning the abdominal muscles.

  • Start with being in Tadasana pose, and then slightly bend your left knee and keep your left foot up on the right thigh.
  • Make sure the sole of your left foot is placed firmly on the inner side of your right thigh
  • Inhale and raise your arms upward over your head and bring the palms together in Anjali Mudra.
  • Look forward, take a deep breath,  and hold the pose for 20-30 seconds. Release and repeat the same steps on the other side.

Navasana (Boat Pose)

Navasana focuses on the lower body while also toning the abs.

  • Sit erect on the floor with your legs stretched in front of you and your hands placed on the floor, slightly behind the hips.
  • Now lean back slightly. Keeping the back straight, exhale and lift your legs up at 45-degree angle off the floor.
  • Straighten the knees, and make sure your toes are up at eye level and you’re sitting on your buttocks.
  • Now raise your arms and stretch them out in front of you so that they’re parallel to the floor.
  • Breathe normally and hold the pose for 10-20 seconds. Exhale and release.

Malasana (Garland Pose)

The asana is extremely beneficial for those with a sedentary lifestyle. Malasana helps to tone the belly area by reducing fat and increasing flexibility.

  • Squat on the floor keeping your feet close to each other.
  • Make sure your heels are flat on the ground and spread your thighs slightly wider than the torso.
  • Exhale and gently lean forward so that your torso fits in between the thighs.
  • Join your hands in Namaste pose, press the elbows against the inner thigh, and stay in the pose for a while.

Urdhva Dhanurasana (Wheel Pose)

This is an intense backbend pose which maintains a healthy spine and tones the overall body.

  • Lie flat on the floor on your back. Bend your knees so that the sole of your feet is placed firmly on the floor and close to the hips.
  • Keep your feet hip-width apart, and hands behind the shoulders.
  • Balance your weight on your limbs and lift your entire body off the floor.
  • Take slow and deep breaths. Hold the pose for 30 seconds and release.

With these yoga poses for a toned body you can sculpt your physique while maintaining health and fitness. Learn more about yoga poses, and its health benefits, during yoga teacher training in India.

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