You have new goals and in the tranquility of your home you have decided to resume the yoga practice. Today from Sincronia Yoga We show you the best yoga asanas to tone your body from home.
Is yoga a good activity to tone the body?
The yoga It is a healthy activity, where in a way conscious and holistic the body is moved in unusual postures that give us connection Y presenceIn general, any physical activity practiced regularly and consistently, appropriate to our condition, characteristics and that fits our character, will help us tone the bodyThe difference with yoga is that it is not its main purpose, but a consequence.
We have already told you about the benefits of yoga for body and mind such as, for example, mental relaxation, increased respiratory capacity, physical awareness or proprioception, activation of the parasympathetic system, relief of surface tensions, reinforcement of muscular structures, joint nutrition, among many others.
In the West, lovers of the mentality healthy mind in a healthy body, the yoga practice It is an excellent resource for Tone the body without overexertion. Since it leads you to a knowledge of the body, its movements and needs.
And it is that the close practice, without forcing or competing, appropriate to our state at all times, will lead us to a body healthier and also to be more aware of our position and recognize and reduce unhealthy daily habits.
For this, regularity and consistency are key. online yoga, where we practice from the comfort of home, will help us not to have excuses to postpone our practice. Five, ten, twenty minutes, everything adds up to help us reconnect with the body and tone it with the help of yoga.
What type of yoga is best for toning the body?
Years ago, in Europe, we simply talked about Yoga to refer to the discipline which combined physical practice and meditation, without distinctions or differentiation. And it is that in the West, the types of yoga that were originally practiced in the India (bhakti devotional yoga, karma the yoga of selfless action, cracks mental yoga, kundalini yoga to increase vital energy, etc.), the one that arrived and quickly became popular was the hatha-yoga. It is a complete yoga that shares the body health approach so westernized.
Himself hatha-yoga has led to more fluid and movement-based yogas such as Vinyasa-Yoga, Ashthanga, Therapeutic yoga, Vinyasa Flow or Dynamic Yoga, which will also be interesting when it comes to toning our body compared to other slower ones and which encourage internalization as Yin-yoga either restorative yoga.
In the following video of Intermediate Hatha, our teacher Paula invites you to a somewhat active sequence where you will mobilize your entire body in addition to relaxing and being more present.
The best asanas to tone the body at home
Sun salutation
The full sun salutation sequence, as well as all its variants and other beginning vinyasas of the practice, combines transitions, postures and breathing in an active way. These sequences are indicated for tone and awaken the body and, furthermore, you can practice from home safely following the teachers' instructions.
Any practice that includes fluid movements from one posture to the other, but even more so those vinyasas or practices that include jumps for transitions, they tone your body, as they require strength and presence.
Caturanga dandasana
One of the asanas or postures to tone the body is Caturanga dandasana: The plank position. Full strength position, where the strength is worked low abdominal breathing to activate our core while legs and arms are active but without tension. The traditional way to practice it is to hold it for several breaths in static.
A close way to approach this asana is starting from the cat-cow, chakravakasana, on all fours. You can start by leaning on your forearms Y hands and stretching your legs one by one backwards, supporting your toes on the floor. Consciously shift your weight towards your heels, but lower the pelvis so that it does not protrude above your shoulders, activate your ribs towards the navel to feel the strength of kanda, your center combined with the breath. If it is very intense, lower one knee or even both to the floor. When you finish the breaths, rest in the baby pose, balasana.
Utkatasana
Another way to tone your body from home is to include the posture of utkatasana, the steering wheel chair.
Standing with your legs and feet together. Inhale raising your arms above your head, as you exhale bend your knees and bring your hands towards your heart in the lungs. Namaste, as if you were sitting on a chair. The back is straight, leaning very slightly forward, the tailbone pointing slightly diagonally towards the ground, neutral pelvis and strong legs. On the next inhalation, raise your arms without changing your body and place a mudra with your hands to give yourself stability Y force. Hold for several breaths.
A closer variant is leave your legs open hip-width apart, to have more support, hold and distribute the weight of the body. Also lower the hands on the knees so that the arms do not tense. At the end of the breathing, return to the standing position, samasthiti to observe your status.
Virabhadrasana
Other of the most toning asanas of the yoga practice are the warriors, virabhadrasana. In these postures the force Y presence of the legs with opening and breathing in the upper part of the body.
Practiced within sequences or as static posture They will allow you to become aware of the connection between your body and your leg. They will strengthen your legs and arms and regain lightness in your movements and transitions as your practice progresses.
In short, the practice yoga regularly and consistently, with asanas that include strength and transitions, will allow you to tone your body quietly from the comfort of your home.
The online practice is not at odds with more active practices that serve this purpose. That is why, from Sincronia Yoga We invite you to join our Virtual Classroom, where you can enjoy both toning and more relaxing practices. In addition, by subscribing, You get 14 days of trial without registration or permanence, and you will be able to access all the content and videos.
Article written by Ignasi Sero
Restorative Yoga Teacher at Sincronia Yoga
