Body toning yoga, as opposed to many lifting workouts and routines, are more focused towards endurance, flexibility and muscle toning, except that it does not give emphasis on big mass-building goals.
Body toning yoga as mental and physical exercise
Indeed, yoga brings a lot of benefits that go beyond the physical aspects of fitness, but also gives emphasis on well-being and stress relief.
But to think that yoga is not a muscle-toning routine is in fact entirely false. Many of the yoga poses works the muscles in two ways-stretching and body-weight stressing.
Yoga enhances physical flexibility by promoting the use of muscles in new ways, especially in men. Common physical activity involve the feet for running and walking, , hands for playing ball, among others. But with yoga, the movements involve muscles moving in new patterns and ways that would enhance flexibility in movement and form.
The mental aspects of yoga helps develop focus and concentration not just for workouts, but on personal well-being as well. There have been documented studies that prove yoga increases mental focus and helps provide balance and coordination for the body.
Yoga moves that help tone core muscles
While yoga may not be the ideal bulk-up routine, over time the routines could in fact serve as a good foundation for those who want to bulk up. Studies show that potential body-builders who took up Hatha yoga for four weeks were able to do bulk up faster and more effectively.
If you want to try out yoga, here are some common and effective yoga moves that you can incorporate to your workouts for maximum muscle-toning impacts.
Quarter dog
Go down on all fours, then assume a position where your wrists are underneath your shoulders and the knees placed under your hips. Inhale as you tuck the toes under your heels and exhale as you lift your hips.
With a Downward Facing Dog position, spread your fingers wide and lower your forearms. Make sure that you form a straight line between the elbows and your middle fingers.
Straighten both legs and lower the heels down to the ground as much as you can. The heels must be slightly wider than the toes.
Rest your head between your arms and hold that position for five breaths.
Crow
Assume a Wide Squat then place both palms firmly on the ground in your front. Spread your fingers wide enough and apply pressure on your fingertips, this will allow to balance the pressure from the wrist and on to the hands so you can stabilize your balance for this move.
Extend both legs slightly then place both knees as high up and touch your triceps. Shift your weight forward to your hands and slightly angle your body to balance the weight on your knees and back of your arms.
Slowly lift one foot off and followed by the other and adjust your center of gravity so that only both hands are lifting your entire body. Squeeze your knees slightly and engage your abdominal muscles to prevent from trembling.
Hold the position for five breaths then slowly move back to your starting position.
Rainbow side plank
Assume a plank position with the left forearm flat on the ground, then reach your right arm overhead as you lift the right hip up the ceiling return to main position and repeat 10 times with 3 sets.
Dolphin pose pike ups
Go to a forearm plank with the forearms parallel to each other. Walk your feet towards the hands as far as can be possible. The shoulders should always be directly above the elbows. Repeat 10 times and perform three sets on both sides.
Plank knee drops
Go to a high plank position with the hands twisted slightly until they both point 90 degrees on both sides. Bring the right knee to the right armpit with the foot off-ground. Drop the knee down to the right then back up the right armpit. Do 10 times on each side and complete 3 sets each.
Crescent lunge twists
Go to a lunge position with the left leg forward with the right leg stretched back. Place your weight on the front heel and the other side with the back and the heel of the foot at the back. With hands held like doing a prayer, twist the upper body across the front leg and the right elbow pushed out the left knee. Hold five seconds and repeat 10 times on each side.
Half moon with repeated hip rotation
Stand with feet together but with toes pointed outwards. Tip the upper body forward as you lift the right leg to the ceiling. Rotate the right hip open and upwards with foot flexed and return back. Repeat 10 times on each sides for three sets.
Give yoga a try, whether you want to pursue it for fitness or for muscle-toning, you can surely reap the benefits your sure would not regret.
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