SHAPE YOUR BODY WITH YOGA                   

"True yoga is not about the shape of your body, but shape of your life."-Palak priyanshi


   

Having a perfect body shape is a dream for many girls. Right?Everyone wants a perfect body shape, but sometimes it's looks difficult to get it. But with the help of Yoga we can get perfect body shape & for this you don't need to go gym or invest lot of money. And just by practicing daily you will get your perfect body figure.

Let's go through the exercises:        

 work out to get sexy curves: 

 

1. Leg Lifts: Start off on all fours, keeping a neutral spine. Lift one leg as high as you can without bending it. Squeeze your glutes as you lift. Do 15 reps on each side.

                      

2. Diagonal Leg Lifts: Remaining in the same position, lift one leg and cross it over the opposite leg. Squeeze your glutes as you lift. Do 15 reps on each side.

3. Pelvic Lift: Lie flat on your back with your knees bent and arms by your sides. Squeeze in your abs and glutes, and slowly lift your pelvis and hold for a few seconds, then release. Do 15 reps.

                                                              

4. Pelvic and Leg Lift Combo: Remaining in the same postion, lift your leg straight at the same time you lift your pelvis. Lift it as high as you can without bending it. Do 15 reps on each side.

6. Reverse Lunges With Knee Lift: Standing in the same position, step back and bend your right knee at a 90-degree angle, then stand up and kick it back as high as you can without bending it. Do 15 reps on each side.

 5. Side Lunge: Stand up straight with your feet a little less than hip-width apart and your hands on your hips. Step to the side with your right leg and go down as far as you can without bending your left leg. Make sure your knees do not go past your toes. Do 15 reps on each side.

            

Workout for a Sculpted Back :

Baby Cobra: Lie facedown on the ground with feet slightly apart. Place palms underneath shoulders. Keeping elbows bent and close to the body, lengthen through tailbone and pull chest forward and slightly up while elongating spine. Lift hands off the ground so back is doing the work. Breathe here for at least 5 deep breaths.    

Bow: Lie facedown on the ground. Bend knees and take hold of the outside of ankles. Keeping knees hip-distance apart, press feet into hands and lift chest off the ground. Breathe here for 5 deep breaths.

Forearm Plank: Begin on forearms and knees. Keeping elbows shoulder-width apart, clasp hands together. Tuck toes, lift knees off the ground, and step feet back. Reach through heels and crown of the head, keeping a long spine. Engage navel to spine and breathe here for at least 5 deep breaths, lowering knees if necessary.

Workout for tonned legs & hips:

1.Bridge pose

Holding this pose just for a minute engages and helps tighten your hamstrings and glutes. Apart from this, the bridge pose will also stretch your spine and strengthen your back.

2. Chair pose

The chair pose targets the quadricep and gluteal muscles. Apart from that, it’s also very good for toning your overall body and improving good posture and balance. It’s a bit difficult to hold this asana for a long time, so start with just 20 seconds, increasing the hold as your body develops strength. 

                       

3. Crescent lunge:

This lunge actively works on the front and back thighs. Along with toning your legs, it also tones the butt and stretches the chest, abdomen, and shoulders. Try holding the pose for a minute.

yoga is a key of success-palak priyanshi

                

4. Butterfly pose
Butterfly pose is not only fun to do, but also targets the inner thigh muscles and soothes menstrual cramps. If you are flexible then this pose will be a cakewalk for you. If not, the butterfly pose will open up your body. Tip: the closer your legs are to your pelvis, the better the results.

     

Workout for toned arms:

Downward dog:

Kneel on all fours with hands directly under shoulders. Tuck toes under and exhale, lifting hips toward ceiling. Move shoulders away from ears, drawing front ribs in; push into hands and feet.

                                      

Plank:

Inhale, lowering hips, coming onto toes and moving torso forward, with shoulders directly over wrists. Contract abs and straighten arms; keep body in line from head to heels.

                                   

Side Plank:

Exhale, rotating torso and stacking right foot on top of left. Press torso up (body in straight line) with abs tight. Raise right hand up, fingers toward ceiling; gaze up or forward. Inhale; return to plank. Repeat on other side.

 

“The Way Get Started Is To Quit Talking And Begin Doing.” – Walt Disney