How To Get A Fit Body With Yoga

By Subodh / October 30, 2014

Every woman dreams of owing a gorgeous, graceful body. There is no better way than yoga to ensure that this dream comes true. The asanas outlined below works on your entire body from head to toe, front to back and comes with some awesome twists and strengthening workouts that are sure to sculpt you, internally and externally.

The Fit Body Yoga Routine

1. Utkatasana – Chair Pose:

Tone your thighs, hips, and calves with this invisible chair.

Utkatasana

How to do:

  1. Stand straight with feet together and abs sucked in.
  2. Exhaling, push hips backward squatting as if you are sitting on the chair.
  3. Simultaneously, lift your arms aligning with your ears, fingertips facing the ceiling.
  4. Hold the pose for 8 deep breaths, trying to push your hips back, deepening your squat with each exhalation.
  5. Relax, inhale, and come back to initial position.

2. Virabhadrasana I – Warrior I Pose:

An awesome stretching pose, it also helps in toning the hamstrings and lower abs.

Virabhadrasana I

How to do:

  1. From the standing position, step your left leg back, foot resting firmly on the mat.
  2. Bend your right knee making a perpendicular with the floor, hips squared to the front.
  3. Exhaling lower yourself into a lunge, pushing your hips down as much as forward.
  4. Stretch your hands overhead, palms joined in Namaskar mudra.
  5. Hold for 8 breaths.

3. Adho Mukha Svanasana – Downward Facing Dog Pose:

This one tones your entire body and strengthens your lower back.

Adho Mukha Svanasana

How to do:

  1. From Warrior I, lower the hands on either side of the foot stretched out in front.
  2. Stretch your right leg back and come on all your lips.
  3. Lift your hips up as high as possible while your head should come as close as possible to the floor.
  4. You can balance yourself on your toe-tips or spread your foot at hips width if you are finding it difficult to balance.
  5. Roll your shoulders back and ribs in.
  6. Hold here and breathe 8 deep breaths.

4. Santolasana – Plank Pose:

Balance is not your cup of tea? Then, you it should be. Try the Plank!

Santolasana

How to do:

  1. From downward dog, lower the hips and balance yourself on the toes.
  2. Move the torso forward allowing your shoulders to come directly over the palms placed firmly on the floor.
  3. Suck in your core completely while body looks like a plank.
  4. Hold here for 8 breaths.

5. Ashtanga Namaskara – 8 Limb Salutation:

This one is also a balancing pose where in your abdomen is still away from the floor.

Ashtanga Namaskara

How to do:

  1. Hold your breath in Plank pose.
  2. Let your arms rest from the elbows on the floor.
  3. Bring your knees, chest, and chin onto the floor.
  4. Hold the pose for 8 deep breaths.

6. Bhujangasana – Cobra Pose:

This is one an awesome back, lower abs, and arms toner. Plus, it helps in easing your back pain.

cobra bhujangasana

How to do:

  1. Keeping the hands where they are, slide your body forward so that your entire body rests on the floor on the abdomen.
  2. Taking a deep inhalation, lift your chest off the floor.
  3. Roll back the shoulders while keeping the elbows still bent.
  4. Inhaling deeply, straighten your elbows slowly and take a backbend, lifting your whole torso off the floor, balancing on your abs.

This completes the sequence. Repeat the same sequence with the other side. 2 repetitions of this sequence makes one round. Do 20 such rounds, at least 4 times a week for 4 to 8 weeks to own a visibly fit body.