Yoga is an excellent way to tone your body without exerting too much effort. It calms and relaxes your body while building and sculpting your muscles. There are yoga poses that help strengthen your core, make your body more flexible, give you a lean body, and boost your confidence. We listed some basic yoga poses that you can do daily:
Cow and Cat Poses
The cow and cat yoga poses release the hamstring and strengthen the spine as you ease your way into the different yoga poses.
- Do a pushup position on the floor. Breathe in slowly and pull in your stomach as you arch your back. Tuck in your tailbone or coccyx and pull your belly button toward the direction of your spine while keeping your neck loose. Let your head hang down as you do the Cat pose. Breathe out slowly, drop your belly, and bend your back as you lift your tailbone up. Open your shoulders, move your chest forward, and lift your head up as you do the Cow pose. Alternate the Cow pose and the Cat pose and keep repeating the sequence ten to fifteen times.
- Go down on both hands and feet like you’re about to do a push up. Keep your back straight as you press down your shoulders and tuck in your tail bone. Focus on your slow breathing while holding this pose. Make sure that your hands are directly under your shoulders and the heels of your feet are beside each other. Relax your neck and level it with your spine. Hold the plank pose for sixty seconds, slowly return to the first position, and then repeat.
- You can transition to the Chaturanga pose from the Plank pose. Breathe out slowly as you bend both arms to lower your body. Hold this position and breathe slowly. Keep your arms near your body as your breathe in and out. You will have to push your shoulders down to support your body weight. Keep your abs tight and suck your stomach in towards your spine. Relax your neck and focus on a spot in front of you. Try to stay in this position for thirty seconds. Go back to the original position and repeat the sequence.
Upward Facing Dog
- You can transition to the Upward Facing Dog pose from the Chaturanga pose. Slowly breathe out as you lay your feet on the floor. Breathe in slowly as you lift yourself up from the floor by straightening both arms. Bend your back while moving your chest forward. Use the top of your feet to lift your legs up. Inhale and exhale slowly but make sure that you keep your abs tight. Try not to clench your buttocks. Relax your neck, focus on a spot in front of you, and then slowly gaze upward. Stay in this position for half a minute, go back to the first position, and then repeat the sequence.
Downward facing Dog
- Lay down facing the floor. Slowly place your hands to the side of your breast bones, as if you’re about to do a push up. Tuck in your toes so the balls of your feet are touching the floor. Lift yourself up by pushing the floor. Once your upper body is up, lift your lower body and slowly straighten your legs until your body forms an inverted V shape. Slowly breathe out as you push each heel on the floor. Breathe in as you straighten your back, push your upper body toward the floor and lift your hips. Make sure that both palms are flat. Hold that pose for sixty seconds and then slowly go back to the first position.
Warrior Pose I
- To start the Warrior Pose I, stand straight and make sure that your right foot is pointed to the front. Slowly place your left leg towards the back while making sure that it is pointed to the left and positioned at a forty-five to ninety degree angle to your right foot. Think of it as forming a right triangle with your legs. Bend your front leg until your right thigh is positioned parallel to the ground. Raise both arms until your palms touch. Stretch both arms and move slowly to the back until it forms an arch. Stay in this position for thirty seconds. Switch your legs and then repeat the Warrior Pose. Repeat the sequence ten times.
Warrior Pose II
- You can transition to this pose from the leg and foot positions of Warrior Pose I. With your other foot pointing forward, slide your back foot to form an angle until your thigh is parallel to the ground. Twist your torso sidewards and spread both arms with your palms facing the ground. Focus on a spot in front of you. Stay in this position for half a minute. Switch legs and then repeat the position. Alternate sides and repeat the sequence ten times.
- You can transition to the Triangle pose from the Warrior II pose. Breathe out while bending your waist until the tips of your fingers can feel the ground near the end of your foot. Extend your arm towards the ceiling. Ensure that your arms are forming a straight line which is perpendicular to the ground. Stay in this position for half a minute. Stand up straight, switch the leg position, and then repeat the pose.
These yoga poses are designed to strengthen, tone, flex, and stretch the different muscle groups in your body. Keep doing these poses so you can achieve the lean and toned body you’ve always wanted. For best results, combine these poses with enough rest, plenty of water, and a good diet.