The true essence of yoga is strengthening the body, tightening the muscles, increasing the flexibility and reducing the level of stress. It is performed through a series of yoga poses, called asanas that balance, strengthen and detoxify the body. The following 14 yoga poses will help you tone, strengthen, detox your body and lose weight.
1. Surya-Namaskar (Sun Salutations)
This is both a physical and spiritual pose that includes pranayama, asana, mantra and meditation. This pose is a set of 12 yoga asanas that are performed in a rhythmic and synchronized sequence. It brings the body and mind together.
2. Uttanasana (Standing Forward Fold)
This pose stretches and lengthens the back of the body, especially the hamstrings, lower back muscles and shoulder girdle. In this pose, you will stretch your spine, legs and hips without compression and you will release the stress from your body.
3. Adho Mukha Svansana (Downward Facing Dog)
This is one of the most popular and easy-to-perform pose.
Start on all your four with the knees under the hips and the legs under the shoulders.
Spread the fingers, relax and straighten your spine.
4. Virabhadrasana II (Warrior 2)
One of the focuses of yoga poses is the weight loss. Through a yoga program, healthy diet and supplements, you will reduce the extra weight.
This pose will not only strengthen your body, but will also stimulate the abdominal organs. It will also relieve backaches and will balance your body.
5. Virabhadrasana III (Warrior 3)
This is nearly the same pose with Warrior 2 but it allows certain modifications. In this pose you can balance the whole body on the front leg while the other is lifted backwards.
6. Ardha Chandrasana (Half Moon)
This is one of the poses that challenges the body, mind and balance. It is a foundation for more advanced poses.
7. Uttihita Chaturanga Dandasana (Plank)
This pose will increase the stability of the wrists, shoulders, arms, legs and back. It increases the strength of the overall body and prepares for more advanced poses.
8. Vasisthasana (Side Plank)
This pose significantly improves the health of the spine. With a regular performance, you will stretch your spine in a very short period of time.
9. Vrksasana (Tree Pose)
Tree pose is a great way to balance while toning the legs. It focusses on the spine, which is important for the physical fitness and overall health.
10. Natarajasana (Dancer Pose)
The recent studies point out an increased number of fractures and bone degradation due to lower bone density. Dancer Pose strengthens the muscles, improves the balance and concentration.
11. Parivrtta Anjaneyasana (Twisted high lunge)
This pose stimulates the abdominal organs, improve numerous bodily functions, thus providing optimal health. Along the stretching properties, it removes sciatica pain.
12. Utkatasana (Chair Pose)
Chair Pose implies sitting in an imaginary chair which is a really challenging pose. Stand with your feet apart. Stretch your arms in the front, bend your knees and push your body down as if you are going to sit on a chair.
13. Trikonasana (Triangle Pose)
This is one of the most popularly used yoga pose.
When performing it, you form a triangle with the arm and legs. That’s why it is called a triangle pose.
14. Garudasana (Eagle Pose)
Stand and bend your feet. Cross the left leg with your right one. Place the arms in front of you and cross the left one over your right one.