Yoga Postures That Help Achieve Muscle Toning

If you are keen on getting into shape, then you can try adapting yoga as part of your fitness routine. Many research studies have indicated that it can equally beneficial to strength training in building your muscles. But how is this possible? Many believe that the idea of toning your muscles with yoga is all false propaganda. But if you were to examine closely all aspects of exercises involved in yoga, you have concrete proof of how it is able to deliver those results.

Yoga involves a sequence of poses that involve a lot of physical activities such as stretching, twisting, inversions, balancing, and standing poses. Each of these movements will work out your muscles definitively. Aside from the mere performance of these poses, you are also asked to hold yourself in that position for a certain period of time, which further helps in strengthening or building those essential muscles. Another aspect of yoga performance that contributes to muscle toning is the fact that it involves a lot of exercises that require you to lift your own body weight.

The abdominal area is one of the most stubborn parts of the body. In fact, most people resort to undergoing surgery in order to have those excess fats removed, giving them a firmer looking abs. But if you want to take an all-natural approach at eliminating all those flab and tighten your abdominal muscles, then you can try performing some yoga poses that help to tone the muscles in this part of the body.

The Cobra Pose is very excellent in firming up your abdominal muscles, in addition to stretching your spine. As the name implies, your objective here is to try and imitate the position of a cobra. With chest lying and facing the floor, gradually lift your upper body in an upward manner, as if imitating a cobra attempting to grab on its prey. This will also stretch your tummy muscles and giving it a firmer look if you perform this pose quite often.

Aside from the Cobra Pose, the Plough Pose is also ideal to perform for those with sagging abdominal muscles. This one is a bit more challenging than the former though since you will need flexibility on your back muscles. With your back lying on the floor, slowly lift your knees toward your chest until it reaches over your head. If you have trouble balancing, use your hands to support your lower back and keep yourself in position for a few seconds.

This is another muscle group in the body that most yoga practitioners like to workout, specifically for men. There are a few effective yoga poses for proper muscle toning on your arms.

First off, there is the Plank Pose. You will begin this pose on a Downward Facing Dog Pose with your body straight. Imagine yourself doing push-ups and that is the position you are aiming for here. With your forearms firmly planted on the floor with this position, take note of proper alignment to avoid straining significant muscles in the body. Not only will this pose tone your arm muscles, but it will also help strengthen it.

Next is the Firefly Pose. This is more advanced than the Plank Pose and might even need a certain level of upper body strength to complete. From a starting position of a wide squat, slowly lift off your body from the ground with only both your arms touching the floor. Therefore, your arms are the only thing that supports your whole body weight and keeping you levitated.

After your upper body, you can now shift your focus towards toning the different muscle groups in your lower body. Below are some excellent yoga postures for leg muscle toning.

The Bridge Pose is used by many yoga practitioners to firm up and strengthen their leg muscles. To perform this position, start off with your back against the floor. Then, extend your legs as you let both arms rest on your sides. Slowly lift your pelvic bones and your knees upward while keeping your feet firmly planted on the ground. Steady yourself in that position until you can no longer hold it.

Another one that you could try is the Warrior Pose. This one is fairly easy that beginners can easily manage performing this pose. There are slight variations for this pose but it generally delivers the same results. From a standing position, spread your feet to as much as 4 feet apart. Then, slowly raise your arms from both sides as you turn in your right foot slightly. The other foot must be pointed outwards in a 90-degree angle. Stretch both your arms to be in line with your shoulder blades while parallel against the floor. You can hold this position for at least 30 seconds before doing this on the other side.

Apart from the ones noted above to provide toning on specific muscle groups of the body, there are more yoga poses you can incorporate into your yoga routine to get the muscle toning you need and want. Each one are discussed below with some guidelines on how you can perform them, especially for beginners.

Eagle Arms

The Eagle Arms pose is one of those considered as warm up poses in yoga, which helps to effectively open up your shoulders. From a standing position, lift off your left floor such that you must balance your entire body weight with the remaining right foot. Then, wrap the lifted foot around the right as you bring both arms to the side. Wrap the left arm over the other as you clasp your palms together. Perform 3-5 breaths before releasing. This pose is ideal for toning and twisting your arm muscles.

Inclined Plane

Also known as the reversed plank pose, this particular pose is very effective in firming up your abdominal muscles. From a supine position, sit up as you place both hands behind the hips. Point your fingers backwards as you begin to inhale. Use your arms to lift your hips toward the ceiling as you start to lean back. At the same time, roll down your neck to complete this position. Stay in position for as long as possible.

Four-Limbed Staff Pose

This yoga pose is very beneficial since it works out different muscle groups such as your abdomen, legs, arms, and shoulders. To perform this, position your body such that it would appear as though you are doing push-ups. As you lower down towards the floor, stop as soon as you reach the right angle. Make sure that your entire body is level by pushing back using your heels.