Yoga is around for more than 5,000 years, and recently it has become the talk of the town. From boosting immunity to toning down fat, Yoga poses are the best solution.
Toning up is not just about burning fat. The word is toning up means strengthening and development. It is used as another term for strength training.
Setu Bandha Sarvangasana
This Yoga pose is sometimes referred to as Bridge Pose. It helps in strengthening the muscles of your glutes and thighs.
- Lay your back gently on the ground. Put your arms on the side of your body with your palms facing downwards.
- Next, bend your knees while keeping them apart at the hip-width.
- Try your best to keep your heels close to your butt. Make sure that you should be able to touch your heels with your fingers.
- Start by lifting your lower back from the floor and keep your heels pressed to the ground. While doing this, exhale.
Hold this pose for 2 to 3 breaths, and then lower your body. Repeat this process at least 3 times.
Phalakasana, or the plank pose, is widely known to increase the body’s strength. It targets obliques, glutes and shoulders.
Just like other Yoga poses, this too requires consistency. Try to repeat it twice a week.
- Put your palms on the ground, and your feet slightly spread.
- Start on all fours with your fingers spread slightly. Step one foot back and then the other with your back facing the ceiling and your chest above the ground, balanced on your palms.
- Hold this pose for anywhere between 30 seconds to 5 minutes.
Repeat this process at least 4 to 5 times, and make sure to do it regularly for effective results.
This pose is also called the Four-Limbed Staff Pose. Among all the Yoga poses mentioned in this article, this pose is the hardest but the most effective one. It’s challenging at the start. If it is performed properly, it strengthens the biceps, triceps and shoulders. Along with this, it also tones down the abdominal wall.
Chaturanga is a transitional pose. It should also be kept in mind that this posture should not be rushed. This pose requires full focus and great practice to reach perfection.
- Get to the plank position.
- Quickly get into your tiptoes and make sure that your shoulders travel past the tips of your fingers.
- Next, squeeze your elbows along with your biceps towards your sides. Lower down yourself halfway and exhale.
The posture would feel like a half push up. Try to keep your lower abs engaged. Make sure to keep your gaze forward and down to elongate your neck.
Chaturanga is a very intense pose. If by any means you feel that your lower back is sagging, try to play it safe. Seek advice from a professional Yoga instructor. Alternatively, you can make it easier by dropping down your knees.
It is also known as the chair pose because one has to imitate a chair. From all these Yoga poses, Utkarasana is the ultimate fat burner. It targets the quadriceps and gluteal muscles. While performing this, you would feel your body burning down that fat.
- This yoga is started by getting in the mountain pose or tadasana. Stand effortlessly on the ground and keep your feet slightly apart.
- Next, stretch out your hands. While doing so, release your shoulders.
- Pretend as if you are sitting on a chair. And that is where it got its name from.
If this pose gets uncomfortable or too hard after a time, shift your weight towards your heels or try to stand up a bit. Hold this pose for 5 to 8 breaths and repeat it as many times as you want.
Another name for Anjaneyasana is Crescent Lunge.
This targets down your whole body at the same time. It improves posture, increases core strength, improves flexibility, tones down legs, butt and the upper body. In the list of dynamic Yoga poses, Anjaneyasana has made its place.
- Create a lunge position by stepping your right foot out in the forward direction at 90-degree. Make sure to keep your thing parallel to the floor.
- Press the back of your heel over the ball-mound of the same foot.
- Drop the tailbone onto the floor. This is done to engage the muscles of your lower abdominal.
- Next, keep sweeping your arms over your head. Your arms should be at a distance of shoulder-width from each other. Your palms should face each other.
- Make sure to keep your legs engaged. Do this by continuously pressing the back of your heel behind the knee.
- Keep an eye on lifting the quadriceps muscles of the back of your leg.
Hold this pose for ten breaths. Make sure that the breaths should be long and as deep as possible.
Yoga Poses are a boon for mankind. It not just tones up your body but resolves tons of issues at the same time. Performing Yoga poses might help you with your sleep, concentration and muscle aches.
Although most of the yoga Poses help in toning up, each one of them targets different parts of your body.