Yoga is an exercise practice that developed in India centuries ago. Yogis, or yoga participants, sought to intertwine the mind and body, creating a spiritual experience. Yoga combines various movements with breathing and meditation techniques that promote peace of mind and physical health. Yoga has become popular in Western countries as well. In America, yoga is a popular method of improving balance, flexibility, stress management and muscle tone.
Chair Pose
The chair pose, or utkasana, is a basic yoga pose. However, it can be an intense toning exercise and has many advanced variations. Stand with feet slightly apart. Inhale and bring arms perpendicular to the floor, above your head, with palms inward. Press your shoulder blades together toward the back. Exhale and bend your knees, keeping your thighs together. This simulates sitting back into a chair, taking the tailbone to the floor. Hold this position for 30 seconds to a minute. The lower you sit and the longer you hold this pose, the better it will tone your gluteous maximus and thighs.
Push Up Pose
Push up position, or chaturanga, is a part of the Sun Salutation sequence fundamental to yoga. This is a four-limb plank pose that tones the arms and core muscles, according to YogaJournal.com. From the plank position, lower your torso and legs to a few inches above and parallel to the floor. Do not allow your back to sway to the floor in this pose. Keep your legs active and your tailbone firmly in place. Keep the space between your shoulder blades broad and your elbows facing back and firm against your torso, not out to the sides. Hold this pose for anywhere from 10 to 30 seconds. You can alternate between this pose and plank pose for more arm toning.
Warrior II Pose
Warrior II pose, or virabhadra, is one of three similar standing poses. This pose is similar to a lunge and tones the legs and gluts. Stand with your feet together, exhale and spread your feet apart about four feet. Raise your arms parallel to the floor and keep them active, with palms facing down and shoulder blades wide. Turn your right foot in slightly to the right and your left foot out to a 90-degree angle. Align your right and left heels. Firm your thighs and turn your left thigh outward. Exhale and bend your left knee over your left ankle so your shin is perpendicular to the floor, in a lunge position. If possible, bring the left thigh parallel to the floor. To anchor this pose, strengthen the right leg and press the right heel into the mat. Stay in this pose for 30 seconds to a minute and repeat on the other leg.
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