Raise your hand if you’ve ever heard someone say that yoga for fitness isn’t a thing.

Every time you do, you probably feel like taking them to a high-intensity yoga class and see if they aren’t sweating by the end and sore the next day. Spoiler alert: they will be.

Yes, yoga is great for flexibility, meditation purposes, and mental health issues. But no one can say it can’t strengthen your muscles as well.

Some yoga exercises are better at toning than others, and different exercises tackle different muscle groups. For that reason, it’s important to know which ones you should include in your routine.

Put on some comfy leggings, get your mat, and let’s move!

Yoga for Fitness: 5 Exercises

These fitness poses are a great starting point for anyone who wants to tone their muscles.

If you’re a yoga pro, you probably know of all of them already.

But we know that the weird positions and complicated names can be intimidating for any yoga newbie. If you’re just starting out, it can be useful to have some guidance from more experienced people. 

With these trainers, you get a workout that’s tailored for you and a personal trainer specifically chosen for your needs and goals. And hey, their first session is free, so… I’d go and book it now!

1. Forearm Plank (Phalakasana Variation)

Abs, chest, glutes, quadriceps, back muscles, neck: this exercise covers everything and even more.

Start in all fours and then position yourself as if you were about to do push-ups. That means wrists, elbows and shoulders aligned, ears away from the shoulders, belly squeezed in and butt contracted. Lower your forearms to the mat. Maintain for 1 to 3 minutes.

Note: if this plank gets too easy, try the side plank variation. Great to work the same muscles and your balance!

2. Chair Pose (Utkatasana)

If you want to burn those quads, this is the exercise you should go for.

Start in a Mountain Pose (that is, standing with your feet slightly apart, but the big toes touching). Raise your arms and bend your knees. Try to get your thighs as parallel to the mat as you can. Bring your shoulders back and stay for 6 to 8 breaths.

3. Dolphin Pose (Catur Svanasana)

The Dolphin pose is perfect for anyone who has been trying to work on their core and back muscles.

Start in all fours and lower your forearms to the mat, making sure your elbows are aligned with your shoulders. Spread your fingers apart. Curl your toes and raise your knees from the mat. Keep your spine straight, your feet aligned with your hips and your head and neck relaxed. You can bend your knees slightly or try to straighten them, but don’t push your body too hard. Hold for 3 to 6 breaths.

4. Wild Thing Pose (‎Camatkarasana)

The Wild Thing Pose is awesome to tone the upper part of your body, as the arms, shoulders, and upper back are very engaged. 

Start in Downward Facing Dog with your left leg up. Shift the weight of your body onto your right hand and come to a side plank, with your left arm up. Put the ball of your left foot behind you, bending your knee. Soften your shoulders and curl your upper back, lengthening y our left arm and trying to reach the floor with your left hand. Stay for 5 breaths.

5. Crow Pose (Kākāsana)

This one is for the pros (who want to strengthen their arms, from the shoulders all the way to the wrists).

Start in a standing position and bring your hands to the mat, at the same width as your shoulders. Bring your knees to your upper arms, while you lift your hips. Lean and look forward (without forcing your neck) and try to lift your feet off the floor. Maintain for 15 to 60 seconds. 

Let’s Tone those Muscles!

No gym subscription or special equipment needed: you can do yoga for fitness from the comfort of your own place. All you need is a good mat and some motivation! 

Regular yoga practice is a great exercise routine. Add a healthy diet and some cardio to the mix, and we guarantee you’ll start seeing results.

In case you’d like to know more about good yoga workout poses you can experiment with, our inbox is always open.