Fat reduction and body shaping involve decreasing unnecessary fat layers and strengthening key muscle groups. Since different exercises utilize different movement patterns, the effects achieved by each are also distinct. In yoga, a beautiful body is one that is healthy, strong, and well-functioning. Therefore, in yoga, fat reduction will not be a separate process but something you unlock through overall well-being.
Unlike gravity-based exercises, yoga does not promise immediate body shaping results. However, with patience, you are sure to achieve a lasting, toned physique. Yoga also ensures that your muscles receive proper blood and oxygen supply, helping to prevent muscle injuries during training. All your key muscle areas, such as the abs, arms, and legs, will become firm, supple, and balanced. Different poses target different muscles with varying intensities. Thus, you need to mix various poses to achieve the perfect physique.1. Bridge Pose: The Bridge Pose improves cardiovascular and respiratory functions, strengthens the nervous system, stimulates metabolism, and improves hormonal activity. In terms of shaping, it tones your hamstrings, quadriceps, glutes, lower back muscles, shoulder muscles, abs, biceps, and triceps. Pay attention to weight distribution, ensuring equal support for all relevant muscles. Overworking a muscle can lead to injury.
2. Warrior I Pose: This pose primarily targets your leg muscles, with some additional adjustments for your lats, abs, upper and lower back, and shoulders. It is also an excellent pose for increasing flexibility. 3. Warrior II Pose: This pose mainly works on your leg strength and muscles. Warrior II adds arm extension to Warrior I, enhancing your lats, shoulders, biceps, and triceps. The legs are stretched from different angles, increasing their flexibility. 4. Half Moon Pose: This pose is beneficial for improving your athletic function and muscle balance. It also focuses on your side abs, side hamstrings, and lower back muscles, particularly targeting your legs, abs, and back. 5. Tree Pose: This pose stimulates your nervous system, metabolism, and improves blood flow. It trains your nerves to gain control over different muscle tissues in your legs, body, and arms. 6. Plank Pose: Often used as a preparatory pose for many intermediate and advanced practices, to some extent, this pose increases your muscle endurance. It is effective for every muscle group in your body. 7. Four-Limbed Staff Pose: It retains all the benefits of the Plank Pose, but the posture significantly increases the strength of the arms, biceps, triceps, and abs. 8. Reverse Plank Pose: This pose provides additional exercise for your biceps, triceps, shoulders, and abs.Opposite to the working angle of the four-column support, it affects similar muscle groups but has a different training range of motion. It also helps you adjust your quadriceps and hamstrings.
9. Side Plank. As its name suggests, side plank helps exercise many lateral muscles. Side plank is particularly effective in exercising triceps, abdominal muscles, intercostal muscles and lateral hamstrings. 10. Chair Pose. Essentially a variation of squat. It is very suitable for exercising your legs, especially quadriceps and calf muscles. The pose has other benefits, such as improving defecation, digestion and metabolism. The pose will make your legs firm. 11. Boat Pose. This asana is beneficial to your abdominal organs such as intestines, liver, stomach and kidneys. It can improve various functions of the abdomen, including hormonal activity, excretion and digestion. It is especially effective for abdominal muscles. 12. Downward-Facing Dog. The most complete shaping asana in yoga. It can exercise all muscle areas of your legs, abdomen, back, chest, shoulders and hands. This asana not only increases strength and flexibility, but also promotes the growth of new muscle tissue and stimulates your nerve function. 13. Upward-Facing Dog. This asana can enhance your metabolism, nerve function, cardiovascular function and blood flow. When you do Downward-Facing Dog, you mostly follow it with Upward-Facing Dog. They are complementary to each other. Please note that for correct fat reduction and shaping, diet must not be ignored. A balanced diet supports cell nutrition and rest and avoids injury and promotes growth.