Yoga is great for getting a lot of tone for what feels like the very little effort. The secret of yoga's success is that it feels calming. But underneath all of that deep breathing is some pretty serious muscle building. These yoga poses work to tone all of your muscles at the same time. That means more workout bang for your buck.Try the poses individually at first.
These yoga poses work to tone all of your muscles at the same time. That means more workout bang for your buck.Try the poses individually at first. Then link them together for a more fluid practice. Do them every day and you'll be yoga tight in no time at all.
1. How Long to Hold
When that's easy as pie, you can start working up to two breathing cycles and so on until you're holding for the designated amount of time. Remember not to push too hard too fast. Yoga is about building strength slowly.
2. Downward Facing Dog
Now it's time to stretch. Take turns pushing each heel toward the floor as you exhale. It may take a while before you can get both feet flat. As you inhale, lengthen your back. Push your hips back and your chest toward the floor while keeping your palms flat. Hold this way for one minute.
3. Plank Pose
Get down on your hands and the balls of your feet like you would at the top of a push up. Hold your back straight. Tuck your tail bone in and press your shoulders down.
Hold this pose while you breathe. Periodically, check your body positioning. Make sure that your hands are underneath your shoulders. Are your heels close together? Keep your neck relaxed and level with your spine. Hold this pose for one minute.
4. Chaturanga Asana
Keep your neck soft. Keep your head down and gaze softly at a spot on the floor directly in front of you. Work up to holding this pose for 30 seconds.
5. Upward Facing Dog
As you slowly breathe in and out, check your position. Keep your abs pulled in. Don't clench your buttocks. Keep your neck soft. Look ahead of you and slightly upward. Hold this pose for up to 30 seconds.
6. Warrior One
Hold the pose for up to 30 seconds. Then, switch sides and repeat the pose.
7. Warrior Two Pose
Hold this position for up to 30 seconds. Then switch sides.
8. Triangle Pose
Now straighten your upper body to stand up straight. Switch your feet's position and repeat the pose on the other side.
9. Tree Pose
Once you can balance in this position, lift your arms above your head and press your palms together. Hold the position for up to 30 seconds. Then switch sides. Eventually, you won't need to lift your leg to put it into position.
10. Shoulder Stand
Hold the pose for up to 30 seconds.
11. Boat Pose
Once you can hold this position, release your hands. Stretch them out in front of you and hold them parallel to your legs. Hold the pose for up to 30 seconds.
12. Reverse Boat Pose
Don't worry if you can't get your arms and legs very high on the first time -- in this or any other pose. Push gently against your limits each time you try the position. Eventually, you'll get stronger.
13. Reverse Boat Pose
Now raise everything between your knees and shoulders. Continually push your hips, thighs, and chest upward. Rest your weight on your shoulders and feet.
Hold the position for 30 seconds while breathing slowly and evenly. Once you're done, slowly lower one vertebra at a time. Release your arms.
14. Corpse Pose
This relaxation pose allows your muscles to build on the memory of your practice. It helps to center your mind and keep you strong for your next session! Hold for at least 2 minutes or as long as you would like.
+Prof: Koti Madhav Balu Chowdary