Here is a compilation of 6 yoga asanas that would surely help you in building your body muscles without going to the gym. You need not lift weights in yoga to tone your body. All you have to do is perform the asanas according to the instructions. Take a look. 

Vrikshasana, also known as the Tree Pose, is an asana that helps bring balance to your body. It is one of the few asanas that is practiced while keeping your eyes open. Vrikshasana is a beginner level Hatha Yoga asana. One needs to hold the pose for about a minute. For better results, practice the asana early in the morning. It is a great way to clear your mind of worries and stress and channelize positivity into your day.

  tree pose yoga

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What are the benefits?

Vrikshasana helps in stretching your legs, arms, and back. It strengthens your stability, the ligaments, and tendons of your feet and the bones of your legs. It is also helpful in increasing your stamina and concentration.

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Trikonasana, also known as the Triangle Pose, looks like a triangle when formed. Trikonasana is a beginner level Vinyasa Yoga asana. Hold the pose for about 30 seconds.

triangle pose

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What are the benefits?
Trikonasana increases the strength of your legs, arms, knees, shoulders, spine, ankles and stretching of your hip. It also aids in improving your digestion and physical equilibrium. Practicing this pose reduces back pain, stress, stimulates your spinal nerves and treats neck sprains. 

  1. Sethu Bandhasana

Sethu Bandhasana, also called the Bridge Pose, resembles a bridge.  This asana is a beginner level Vinyasa Yoga asana. One should hold the pose for about 30-60 seconds. For best results, practice the asana in the morning. Remember to have your meals 4-6 hours prior to your practice so the digested food will release enough energy for your practice.  Or have something light such as malted milk biscuits or personalized chocolates one hour prior to the practice for energy.

bridge pose

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What are the benefits?

Sethu Bandhasana helps in strengthening the back muscles, chest, and spine. It also helps in calming your brain and reduces thyroid problems. Practicing this pose is very helpful for people suffering from asthma and sinusitis. Sethu Bandhasana also aids in curing anxiety disorders, depression, and constipation.

4. Bhujangasana 

Bhujangasana, also known as the Cobra Pose, looks like a snake with its hood raised. It is the eighth pose of the Surya Namaskar. One should hold the pose for about 15-30 seconds. Bhujangasana is a basic level Vinyasa yoga asana. For best results, practice this pose early in the morning. If practicing in the morning is not possible then you can do it in the evenings too.

cobra pose

What are the benefits?

Bhujangasana helps in toning your abdomen and your shoulders. It helps increase flexibility and strengthens your back. Practicing this pose helps reduce fatigue and improves blood circulation. It aids in elevating your mood and stimulates your kidneys.

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  1. Virabhadrasana 1

Virabhadrasana 1, also called as the Warrior 1 Pose, is an asana that commemorates the great fighters. Virabhadrasana is also the name of a warrior in Hindu mythology. The name speaks of the spiritual warrior who fights for peace that is inside every one of us. This is an asana that needs to be practiced early in the morning on an empty stomach. One needs to hold the pose for about 20 seconds. Virabhadrasana 1 is a beginner level of Vinyasa Yoga asana.

warrior one pose

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What are the benefits?

Virabhadrasana 1 helps in stretching out your chest, lungs, and stomach. Practicing this pose helps in strengthing your thighs, calves, back muscles and arms. The asana will also improve blood circulation, energize your body and loosen your shoulders. 

  1. Salamba Sirsasana

Salamba Sirsasana, which is a headstand, is considered to be the king of all poses. To do the asana one needs a strong upper body which will hold the weight of your entire body. Hence, it is advised to first have a strong upper body to try this asana. It is also said to be an advanced Vinyasa Yoda asana. It is advised to practice the asana early in the morning. One should hold the pose for about 5 minutes. The complete pose comprises of total inversion of the body with only your forearms for support.
An empty stomach is required to practice this asana.


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What are the benefits?

Salamba Sirsasana is good to improve the strength of our lungs, arms, and legs. It helps to tone your abdominal organs and your pituitary gland gets stimulated. This asana is good for people suffering from insomnia and sinusitis. Practicing this pose allows a fresh flow of blood to your brain.


Along with proper diet, these yoga poses and some weight lifting, you can try including rad 140 canada to your fitness regime to help build your overall muscles.