Practicing yoga can encourage you to burn calories, improve your metabolism, tone your muscle, and enhance your sleep quality. So many people aren’t exercising, so it’s effortless to get into a sedentary lifestyle that can play a part in not sleeping well at night, including having fatigue during the daytime. To resist this sedentary lifestyle, you can try yoga.
Additionally, practicing yoga can ease your body pain, increase function, and promote your ability to do everyday activities with ease.
Here are a few yoga exercises that can help tone your body:
1. The camel pose (Ustrasana)
This is an incredible way to get your body in complete shape, improve concentration, to strengthen your back muscles, and improve posture and flexibility. Also, you will lose weight expeditious if you perform this camel pose daily.
- Kneel with your body upright and your legs hip-width apart from each other. Rest your both feet flat on the ground.
- Place your both hands on your hips and gradually bend more and Inhale to engage your lower belly. Try to hold your feet in your hands.
- Keep your chest elevated and hold the position for a few seconds and repeat it a couple of times.
2. Cobra pose (Asana)
Cobra Pose is famously known to enhance the flexibility of the spine. This pose will stimulate your abdominal organs, improve digestion, tone your shoulders, abdomen, and buttocks, and ease your sciatic pain.
- Lie face down on the floor or mat with your legs extended behind you.
- Keep your both feet and toes pressed against the floor.
- Spread your hands slightly in front of your shoulders and press your hands firmly into the floor.
- Placing pressure on your hands, lift your torso up until your arms are straight. Make sure your feet and thighs remain pressed to the floor.
- Hold the pose for 15 to 30 seconds, breathing smoothly before returning to the starting position.
- Repeat five times.
3. Downward-Facing Dog (Adho Mukha Svanasana)
A downward-facing dog stretches your hamstrings, calves, and strengthens your back’s arms, legs, and back. Regular practice of this downward-facing dog pose will improve your digestion, relieve back pain, and tones your whole body.
- Begin on the floor on your hands and knees. Put your knees underneath below your hips, and place your hands slightly in front of your shoulders. Spread the fingers wide apart and press your hands firmly on the floor.
- Place your ears in line with your upper arms.
- Engage your lower belly and draw it in. Alternately you may bend or straighten your legs. Let your arms be extended, and neck be straight with the rest of your spine.
- Inhale and hold for 4-6 breaths.
- Slowly bend your knees to the mat and return to the initial position.
- Repeat 3 or 4 times.
4. Balancing Table (Dandayamna bharmanasana)
Balancing table pose will build your abdominal muscles, strengthen your core muscles, and improve balance and lower back strength.
- Start by sitting in the kneeling position.
- Inhale and gradually raise your right leg back, straighten it, parallel to the ground, then pull your left arm forward while drawing your belly button toward your spine without bending your back.
- Try to keep a straight line and breath normally.
- Maintain the position for as long as you are satisfied., then switch to left leg put backward, and the right arm pulls in front.
5. Superman pose (Viparita Shalabhasana)
Superman pose stretches and strengthens your abdomen muscles, arms, legs, glutes, chest, and lower back. This is an excellent pose to tone your belly.
- Lie flat on your tummy with your arms stretched out forward, lifting your chest, arms, shoulders, and legs off the floor.
- Hold this position for 10 seconds, exhale, and gradually lower your raised arms, chest, and legs.
- Rest for 10 seconds.
- Repeat ten times.
6. Tree pose (Vrksasana)
Tree pose will strengthen your legs, core, inner thighs, and tones the abdominal muscles. Additionally, it will relieve your stress and anxiety as you concentrate.
- Stand up straight and with your hands at your heart center.
- Tighten your core muscles and shift your body weight onto the right foot.
- Place your left foot onto your inner thigh.
- Inhale and extend your arms up overhead.
- In the position, continue deep breathing, pull in the belly muscles, and expand the spine upwards with each exhaling.
- Hold for a minute.
- Gradually return to the original position.
- Then switch to your other foot.
The plank exercise is a classic technique to strengthen your whole body. It will flatten your belly, builds up the arms and legs, and it can additionally reduce your back pain.
Lie face down, leaning on your elbows and knees; Keep your abdominal muscles tight and breathe. Stay in the position for as long as you can and repeat 3 to 5 times.