Yoga for Toning your body ? 6 Strength-Building Poses

 Unless you’ve been living under a rock for the past 5,000 years, you’ve heard about the many benefits of yoga. Regular yoga practice may soothe muscle aches, lead to a better night of sleep, give you a sunnier disposition, and improve your mental focus — and that’s just the start.

But while the mental and emotional benefits of yoga are well-known (and scientifically well-established), there’s a lot of back-and-forth over whether pretzeling your legs into Pigeon Pose counts as strength work. Yoga’s robust health resume usually isn’t enough for most strength junkies to ditch their CrossFit, boxing, or HIIT routines for some Sun Salutations alone. Get an online yoga course, and start your yoga and meditation practice at home under the guidance of the best yoga trainer who trains you in all the best yoga poses to stay fit without going anywhere.

But when you take a quick scroll through Instagram, you’ll notice that most yogis aren’t just flexible — they’re also toned. Like, seriously toned. It begs the question: Can yoga truly sculpt and tone a body?

What does toning your body mean?

“Toning” is a phrase used to describe the strengthening and development of certain muscle groups — usually your thighs, arms, or lower abdomen. It’s basically a watered-down term for strength training.

But just like lifting weights alone won’t put you in peak competition physique, no one single activity will “tone” your body into that of a prima ballerina. In order for those strengthened muscles to shine through, you also need to decrease overall body fat, which means getting your heart pumping on the regular with cardio.

“Whatever your physical goals are, you’ll need a nutrient-dense and balanced diet if the goal is to be active and healthy overall,” says Alex Silver-Fagan, ACE certified Mirror trainer and yoga instructor. Ultimately, to get a “toned” body, the work has to take place in the kitchen and the gym.

So what are the best yoga poses for toning?

There are a ton! We asked yoga experts to share their favorite poses for muscle growth and strengthening. Consider this your cheat sheet for mastering muscle-making yoga moves.

1. Bridge Pose

Setu Bandha Sarvangasana

Start lying on your back, arms at your sides, with palms facing down. Bend your knees, keeping them hip-width apart. Try to get your heels as close to your butt as you can (you should be able to touch them with your fingers).

As you exhale, press your heels into the floor to lift your lower back off the floor. For a bigger backbend, you can shimmy your shoulders together and intertwine your fingers behind your back. Hold the pose for a couple of breaths and lower your body down. Repeat at least 3 times.

“Do this pose to strengthen the muscles in your thighs and your glutes,” Perlman says.

2. Plank Pose

Phalakasana

“The abductors, obliques, glutes, and shoulders will get stronger thanks to the static nature of this pose. When done consistently — at least twice a week — this pose can help develop a lean and strong midsection,” says yoga instructor.

Start on all fours with your fingers spread slightly. Step one foot back and then the other. Your shoulders should be stacked over your wrists while your heels press toward the back of the room. Tuck your tailbone so your butt isn’t sticking up in the air and puff up the space between your shoulder blades to make sure that your chest isn’t sinking.

Squeeze your quads and glutes and breathe. Hold for anywhere from 30 seconds to 3 minutes (go you!). Repeat 3 to 5 times, resting as needed between sets.

3. Four-Limbed Staff Pose

Chaturanga Dandasana

Also known as Chaturanga, this pose is killer for your arms, shoulders, and abs.

Start in Plank Pose. As you inhale, scoot onto your tiptoes so your shoulders travel slightly past your fingertips. Squeezing your elbows and biceps toward your sides, lower halfway down in one straight line, and exhale. Feel like you’re doing a half-push-up? Good!

Engage your lower abs to keep your butt in line with the rest of your body and elongate your neck by keeping your gaze forward and down. Chaturanga is an intense posture — if you feel your low back sagging, play it safe and practice this one by coming down onto your knees and taking the half push-up from there.

4. Chair Pose

Utkatasana

“Chair Pose is the ultimate quads burner. It’s not only the quadricep muscles that will feel the burn, but your gluteal muscles,” says Jill Drowne, a learning specialist at Southwest College of Naturopathic Medicine and Medical Center in Tempe, Arizona.

Start in Mountain Pose (Tadasana) by standing with your feet slightly apart or your big toes together and a small space between your heels. Ground down evenly through your feet, lift up through the crown of your head, and lengthen through all four sides of your waist.

Raise your arms and reach up through your fingertips while releasing your shoulder blades down your back. Sit down as if sitting into a chair (hence the name), shifting the weight toward your heels. Maintain the length in your torso while holding the pose for 5 to 8 breaths.

5. Crescent Lunge

Anjaneyasana

“This is a dynamic, full-body posture that creates functional flexibility, core strength, and stability and toning for the legs, butt, and upper body,” says Bethany Lyons, founder .

To create a lunge position, step your right foot out in front of you with a 90-degree bend in your front knee and your front thigh bone parallel to the floor. Stack your back heel over the ball-mound of your back foot. Drop your tailbone down toward the floor by engaging your lower abdominal muscles.

Sweep arms overhead, shoulder-width apart with the palms facing one another. Let your pinky fingers spiral slightly inward. Engage your legs by pressing your back heel behind you and your front knee forward, paying particular attention to lift the quadriceps muscles of the back leg. Hold for 10 deep breaths.

6. Side Plank Pose

Vasisthasana

“This is another full-body, dynamic posture that generates a lot of heat. It delivers toning for the arms, back, shoulders, core, and legs,” Lyons says.

From a high push-up position, bring the inner edges of your feet to touch and then spin your heels to the right to come onto the right-side edge of the foot. Keep legs glued together as one and the feet fully flexed. Press down into your right hand and sweep your left hand all the way up to the sky, taking your gaze with you. Shoulders, hips, and feet should all be stacked for stability and power. Engage core muscles and open your chest.

Paying particular attention to not let hips sink down toward the floor, take 5 breaths and then transition through the high plank position to the other side. Repeat 2 to 3 times, taking a rest between each set.

Yoga will help tone your body but while it’s doing that, it also helps you to be truly in the moment and infuses your spirit with positive energy. Meditation is a huge part of yoga. If you’re looking to introduce some soothing meditation into your life, you could sign up for the online yoga programs. Your mind, body, and soul will soon start enjoying the benefits! A gym workout is focused primarily on improving your body’s physical condition.