You've worked hard for the body you’ve got. Why not keep it while maxing your zen at the same time? Yoga offers many health benefits to just about everyone.

Here are six yoga poses that’ll tone your entire body.

1. Downward Dog

 

Downward Dog

The downward dog pose strengthens and tones your arms and legs and stretches your entire body. "In fact, downward dog has lots of health benefits," Self reports, "and whether you're an everyday yogi or not, this pose alone is worth adding to your regular fitness routine."

Begin this exercise in a standing position. Reach your hands down to the floor, bending your knees if you need to. Then walk your hands out about three feet in front of your toes. As you press your palms down, lift your hips toward the ceiling and press back into your heels. Try to get your heels flat on the ground. Keep your gaze directed at your legs as you continue to press your chest toward your thighs. Doing so gets your back nice and flat.

2. Plank Pose

 

Plank Pose

Plank pose tones your abdominal wall and quadriceps.

From the downward dog position, rise up onto your tiptoes. Then roll over your toes as you come into a high push-up position. Hold this position for a few deep breaths, making sure your wrists are directly under your shoulders, your heels are lifted towards the sky, and your hips are lowered and aligned with the rest of your body. Keep your gaze a few inches in front of your fingertips. Create one straight line with your head, neck and back, all the while tightening your stomach and engaging your core.

3. Forearm Plank

 

Forearm Plank

The forearm plank strengthens your arms and legs while stretching your shoulders. "Not only will you feel your abs and back muscles engaged, but it will also strengthen your legs and upper body," PopSugar reports.

From the plank position, lower one forearm at a time down to the ground. Press your forearms and elbows into the floor. Firm your shoulder blades against your back, spreading them away from the spine. Try to keep your body in one straight line, engaging through your core, and gaze towards your fingertips on the floor.

4. Upward Facing Dog

 

Upward Facing Dog

This upward facing dog position improves your posture as it strengthens your spine, arms, and wrists. It also firms your butt.

Begin by laying down on your stomach, and then firmly press your palms into the mat alongside your chest. Roll your shoulders back as you start to lift your chest off the mat, all while keeping your hips firmly planted on the floor. Be sure to keep a slight bend in your shoulders to avoid injuries. For a deeper stretch, begin to straighten your arms as you lift your thighs and knees off the ground, pressing into the palms and tops of the feet. Lift your gaze up towards the sky, finding upward-facing dog pose.

5. Locust Pose

 

Locust Pose

"This pose seems simple," Stylecraze notes, "but is challenging." It strengthens your spine, butt, arms, and legs and improves your posture.

To begin, lie on your stomach with your forehead resting on the floor, arms along the sides of your torso with your palms facing up towards the ceiling. Take a deep inhale and as you exhale, raise your head, upper torso, arms and legs away from the floor. Reach through your legs as you clench your butt and extend through your toes. Keep your gaze down on the ground and directed slightly ahead of you. You can choose to stay with your arms reaching back towards your feet, or clasp your hands back behind you, interlacing your fingers, as you roll your shoulder blades back and down, lifting your chest even higher off the ground.

6. Boat Pose

 

Boat Pose

Boat pose strengthens your back, neck, and abdomen. "Remember to focus on your breathing," Pop Workouts recommends, "as this ab exercise can be quite strenuous, but worth it."

To begin, sit on your mat with your knees close to your chest. Your feet should be planted on the floor. Then hold the backs of your knees and lift your feet, bringing your shins parallel to the ground. Make sure your hands are on the backs of your thighs.

Asana awesomeness

The relaxation techniques incorporated in yoga can reduce chronic pain. Yoga also increases flexibility and muscle strength. And it promotes weight loss and vitality.

downward dog | exercise | Meditation | yoga