20 easy yoga asanas for a total body workout

These yoga asanas will help you get in shape from head to toe.

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Toned Body

June 21 is International Yoga Day. If you are looking for a complete body workout, all you need is a yoga mat. Here are a few yoga poses that will leave you looking lean and feeling strong and flexible. Hold these poses for as long as you can so that the muscles remain engaged for a longer time.

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Bhujangasana or cobra pose tones your entire back including your upper back, glutes, and hamstrings. The stretch is also helpful in getting rid of belly fat.

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Downward Facing Dog

Adho mukho svanasana or downward facing dog stretches out the muscles of your back and spine while working on your shoulders core and legs.

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Plank Pose

Kumbhakasana or plank pose is great to tone your arms, abdomen, buttocks, thighs and quadriceps. It mainly engages the core and is one of the best asanas to get rock hard abs.

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Balasana or child’s pose is excellent to stretch your arms, core, lower back and spine. The asana will also tone your hips and buttocks.

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Virabhadrasana I

Virabhadrasana I or warrior pose I is a great pose to tone your muscles effectively, lose belly fat and burn calories.

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Virabhadrasana II

Virabhadrasana II or warrior II pose will target your glutes and quadriceps while toning your arms and shoulders.

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Reverse Warrior Pose

Viparita virabhadrasana or reverse warrior pose is great to stretch the side of your torso and tone your lower body. It also works on your core and improves the flexibility of back and spine.

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Trikonasana Or Triangle Pose

Trikonasana or triangle pose is great to maintain your overall balance and tone the muscles of your neck, back, abdomen, legs, and shoulders.

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Tree Pose

Vrikshashana or tree pose stretches the muscles of your stomach and abdomen while toning your back, hips, and thighs.

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Bridge Pose

Setubandhasana or bridge pose is an excellent asana for trimming belly fat. It also helps tone your thighs, back and hips at the same time.

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Naukasana or boat poses tones the front of your core, your back, neck, quadriceps, and hamstrings.

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Reverse Boat Pose

In prishth naukasana or reverse boat pose, multiple muscle groups work at the same time that boosts your metabolism.

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Ardha Matsyendrasana

Ardha matsyendrasana or the sitting half spinal twist helps burn fat all over the body, especially those love handles. It stretches and tones the thighs and the abdominal muscles.

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Paschimottanasana or seated forward bend strengthens and tones the thigh muscles, relaxes the arms/back. It also helps boost metabolism and burn fat.

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Dhanurasana or the bow pose is an excellent pose to get your lower body in shape. The asana also helps strengthen and tone the muscles of your back.

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Bhekasana or frog pose will increase flexibility in your spine as well as tone your thighs and buttocks.

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Pigeon Pose

Eka pada rajakapotasan or the pigeon pose helps stretch the thighs, groin, abdomen, chest, shoulders and neck. It stretches your abdomen and helps you reduce fat from your abdominal area.

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Bhadrasana or the auspicious pose is a very easy pose to tone the abdomen hips, thighs and buttocks.

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Uthkatasana or the chair pose increases the overall tone of your lower body including your leg and torso.

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Uttanasana or intense forward bending pose gives a good gives a good stretch to the muscles of your hamstrings and abdomen. It also massages your back and thighs.