The Best Yoga Styles for Toning Muscles

Yoga has been around since ancient times and is known to be one of the most effective forms of training and meditation to stay healthy. It is a physical activity and the general principle is that the more active your yoga session is, the more energy you will use and the more calories you will burn. There are many different types of yoga, each with its own benefits. Here are three types of yoga that are great for toning muscles.Vinyasa, or “fluid yoga” as it is popularly known in the West, is a series of fast-paced yoga moments.

The poses are practiced in series called kriyas and can be a combination of standing or sitting positions with an emphasis on breathing and bandhas (energy blocks in the body), says Amy Steiner, a certified yoga instructor at the Green Monkey studio in Miami Beach. Many of the poses performed in Vinyasa yoga will require you to hold your own body weight, which will focus on many muscles that would not be achieved by running, and these muscles will become toned. You can expect to burn around 360 calories per hour, depending on your body weight and metabolism.Ashtanga yoga is comprised of eight cleansing practices that include ethical guidelines, self-purification, sharp poses, concentrated breathing, sense of control, improved concentration, meditation and belonging. This style isn't as fast as Vinyasa yoga, but it focuses more on strengthening the body and building those lean muscles.

Starting in the mountain pose, space your feet 3.5 to 4 feet apart. Keep your front foot pointing forward, while tilting your back foot out 45 to 60 degrees (it should point toward the top corner of the mat). Extend your arms to the sky as you bend your front knee, aligning it directly above the ankle and squaring your hips as much as possible with the front edge of the mat.Power yoga poses develop muscle tone and promote body stability. Muscles stretch when they contract, increasing flexibility over time.

If you want to tone your body and make your heart race faster, go to the nearest power yoga class. You'll most likely see visible results within a few months.Bikram yoga is considered to be one of the most intense yoga exercises. It consists of 26 routines that you should follow in a room with a temperature of 105 degrees. Classes are held in rooms heated to 105 degrees and 40 percent humidity, meaning you'll be drenched in sweat by the end of the 90-minute session.

You will perform 26 poses twice, holding each one for a minute and a half the first time and 30 seconds the second time. If you have a big event coming up (can you say high school reunion?) And if you want to lose a few kilos quickly, Imparato suggests practicing six days in a row, alternating between bikram and ashtanga for maximum fat burning benefits.The practice of anusara, a style based on hatha, allows enough time for self-exploration, thinking and discovery, making it one of the best portals for discovering your own spirituality, says Imparato. There is more movement than Iyengar, but less than Ashtanga, and the instructor will speak most of the time and give life lessons throughout the class. As you listen, pay attention to the thoughts that arise in your own mind, says Imparato.

You may follow your own meditation, inspired by the words of your teacher.Hatha Yoga aims to provide a well-balanced workout by combining several yoga techniques, breathing and a regulated diet to help you lose weight without making drastic changes to your diet or exercise routine. Many people think that losing weight with yoga is a slow process, but thanks to so many variations, yoga now provides a full-body workout that is as effective as any cardiovascular or HIIT workout. Streamline your sex life, lose weight, build strength or simply relax zen by practicing the yoga style that's right for you.

Theresa Duerr
Theresa Duerr

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