Top 5 Yoga Exercises to Tone Your Body
Yoga may seem like it’s mainly about relaxation, but it can
actually be very effective at building strength, endurance, and flexibility. If
you’re looking to get stronger, get better endurance or simply improve your
range of motion, these are the five best yoga exercises to try out!
1) Plank
The plank is a great beginner yoga pose and will tone your
abs, back, shoulders, and arms. Start in a push-up position with your hands on
the ground about shoulder-width apart. Press up onto your toes and lift your
rear up off the ground. Keep your body straight from head to toe and squeeze
your abs in tight for stability. Make sure not to arch your back or let it sag
down toward the floor as this can cause lower back pain.
2) Child’s Pose
The first pose we will be going over is called Child’s Pose.
This pose is a great way to stretch out your hips and back as well as release
tension from the lower back. To get into this pose, lay on your knees and hug
them into your chest with your arms wrapped around both of them, then sit back
on your heels until you can feel a stretch in the lower back. Hold this for at
least five minutes. Downward-Facing Dog: Downward-Facing Dog helps stretch out
your upper body muscles, hamstrings, calves, and shoulders all at once. To enter
this pose from standing, start by placing your hands flat on the ground
shoulder width apart or wider.
3) Arm Raises
To tone your arms and shoulders, try arm raises. Stand with
your feet shoulder-width apart and extend your arms out in front of you at
chest height. Bend them at the elbow as you lift them up towards the ceiling,
then lower them back down. Repeat this ten times. Make sure you’re lifting all
the way up to a 90-degree angle so that you work all parts of your arm muscles.
Plank: A plank is an exercise that really works all areas of your body,
including core and upper body strength, which is perfect for toning! The
position involves lying face down on a mat or floor with hands placed firmly
underneath your shoulders, legs extended straight behind you (keeping hips
aligned), toes tucked under the mat or ground - from here raise yourself on all
fours.
4) Single Leg Extension
This exercise is great for your legs and lower body. Start
by sitting on the floor with your back straight, and then cross one leg over
the other. Place your hands on top of the thigh that is straight, and lean
forward from your hips until you feel a stretch in the front of your hip of the
bent leg. Slowly extend that leg up as you exhale, focusing on pushing all of
the air out of your lungs before you perform this movement. Hold for five
seconds before lowering it back down.
5) Mountain Climbers
Mountain climbers are a great way to work your core, hips, and thighs. Start in a high plank position with your hands under your shoulders. Then, step one foot out behind you as if you were about to lunge. Next, push up off the ground into a standing position and step the other foot back so it's next to the first one again. Repeat this movement by stepping both feet together, then stepping them apart and repeating the exercise.
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