5 Yoga Asanas for Perfect Body Shape and Toned Muscles

5 Yoga Asanas for Perfect Body Shape and Toned Muscles

  • 06/07/2019

Yoga is the best form of exercise, which not only increases flexibility and calms your mind but also tones the muscles and helps you in shaping the body.

Yoga is a great way to tone the muscles and to shape the body as it is an ancient practice to stay healthy mentally and physically. You can do it anywhere at any time, and it requires no equipment.

Yoga postures have two folds to them - some yoga poses helps in strengthening the muscles while other yoga postures use your body weight to help tone the muscles.

Practicing yoga is much better than working out in a gym, although you will burn more calories in the gym than in yoga, but the heavy workout causes a lot more stress on your bones, muscles, and joints.

On the other hand, yoga gently takes your body through the complex motions at a full range by unfastening your stiff muscles without putting any extra pressure on the joints or bones.

Below are the best yoga postures that can help you get closer to your goal of a well-toned body with perfect shape and strong muscles.

For a well-toned body, make sure to embrace these simple yet effective yoga poses in your daily life.


5 Yoga Asanas for Perfect Body Shape and Toned Muscle


Bridge Pose


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The Sanskrit name to this pose is ‘Setu Bandhasana’, and it is practiced with an empty stomach. This posture strengthens the entire back, including the upper back, hamstring, and glutes.

It helps in shaping your lower body by toning the hips and stomach muscles.

It has a lot more other health benefits such as it cures insomnia, reduces stress, improves digestion, and increases blood circulation.


How to do the bridge pose:

To begin with, the exercise, lie flat on your mat with your feet flat on the floor.

On exhalation, push your body off the floor with your palm pressing into the floor.

Your head and neck should lay flat on the mat while the rest of the body in the air.

Hold the pose for a couple of breaths and repeat it at least 3 times.


Plank Pose


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‘Phalakasana’ or Plank Pose is a strength training pose that works on all abdominal muscles, while also strengthening your chest, shoulder, glutes, neck, back muscles, and quadriceps.

It also helps to burn the extra junk, the calories, the processed food from your body.


How to do the plank pose:

Also, all levels of yogis can perform this pose. To continue, get in a pushup position and put your forearms on the mat instead of your hands.

Tighten up your abdomen while keeping your neck and spine straight. Hold the position for at least 30 seconds to one minute.

This pose will work on your upper body as well on your glutes.

Also Read: The ‘How’ and ‘Why’ of learning Yoga as a hobby



Downward Facing Dog


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The Sanskrit name to this pose is Adho Mukha Svanasana, it seems like an easy pose, but it isn’t that easy. This poses tones your upper body, hamstrings, and shoulders all at once.

This posture also lengthens, energizes, and strengthens every one of your muscles, and it is also a great way to tone the abdominal muscles.


How to do the downward facing dog pose:

Start on your hands and knees as you stretch your elbow and relax your upper back. Spread your fingers firmly through your knuckles and palms.

Exhale as you tuck your toes and lift your knees off the floor while pressing the floor away from you as you lift through your pelvis.

Hold the position for 1 to 2 minutes to get a proper outcome from the exercise.


Cobra Pose


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‘Bhujangasana’ or Cobra pose strengthens your arms, shoulders, spine, thighs, and gluteal muscles in just one pose. It also tones up the muscles of the arms, glutes, and abdominal area.

It helps in shaping your entire upper body and spine.

Cobra pose also helps in improving posture. Adopt this pose in your daily life as it not only tone your muscles and shapes your body, but it also refreshes your mind, body, and soul.


How to do the cobra pose:

To continue with the pose, begin with lying on your stomach with your arms resting on the mat next to your chest.

As you inhale, lift the chest and head up off the mat.

Hold this position for 30 seconds to one minute and always inhale while lifting yourself up.



Boat Pose


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Boat pose or ‘Paripurna Navasana’ is a seated pose. It focuses on stretching, and relaxing the abdominal muscles thus, shaping your belly if practiced daily.

It helps in improving blood circulation by burning the additional fat in the veins.


How to do the boat pose:

Begin with a seated pose with your knees bent and hands resting beside your hips, feet flat on the floor.

Then lean back while keeping your spine straight and slowly lift your feet and extend your arm forward by bringing your shine parallel to the floor.

Hold the pose for 20 to 30 seconds. Boat Pose is a great pose to help energize your core.


Final Words



For a well-toned body, make sure to embrace this simple yet effective yoga poses in your daily life.

Make the most of your workout by expanding the pace at which you hold every pose for longer and do more reps. If these correct and efficient moves are put together, one can easily tone the muscles and shape the body at home.

All these above yoga poses can be performed at home, and you might be doubtful about the results, but once you start with these postures, you will start to see the results by yourself.

You only need to be consistent with your practices and particular about your eating habits. So get started with these effective yoga asanas to get your desired physique and a toned body!

Are you ready to start your yogic journey? Find and connect with the best yoga classes, trainers and yoga studios in Delhi with MillionCenters.com today!







Author Bio


Bipin Baloni is a yoga teacher from India and his core specialization is in Hatha and Ashtanga Yoga. He organizes 200 hour yoga teacher training in Rishikesh and program Yoga retreats in Thailand. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, Meditation, Ayurveda and Health.



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