5 Yoga Poses for Muscle Toning

Muscle Toning Yoga Moves

Here we go, the ultimate top 5 calorie-busting moves for toning muscles from the all-time pro and friend of DIY Active, Dempsey Marks! Simple, doable, and effective yoga moves, let’s start toning muscle!

Tone muscle with these yoga moves

Want a relaxing, impact-free way to tone muscle? Here you go! From Downward dogs to a child pose, these are the toning moves you need in your arsenal to get results!

Downward Facing Dog


Downward Facing Dog strengthens the arms, legs, core, and shoulders.  It also stretches your hamstrings, calves, and spine.  Holding Downward Facing Dog can also relieve stress, improve digestion, energize the body, and improve memory.

  • Begin on your hands and knees, stacking your shoulders above your wrists and your hips above your knees.
  • Inhale, exhale. Tuck your toes and send your hips up and back into Downward Facing Dog.
  • Press your heels towards the ground.
  • Spread your fingers wide.
  • If your hamstrings are tight, soften your knees.
  • Draw your belly button into your spine.
  • Pull your shoulders away from your ears.
  • Hold for 8-10 breaths.

Crescent Lunge

Crescent Lunge strengthens your thighs, glutes, hips, and core.  It also stretches your hip flexors, groin, chest, and shoulders.  The pose also is incredibly energizing and can help improve balance and concentration.

  • Begin in a downward-facing dog.
  • Inhale, lift your right leg high. Exhale, step your feet between your hands.
  • Align your right knee above your right ankle. Your feet should be shoulder-width apart.
  • Inhale, lift your torso up. Raise your arms overhead, pinkies rotating in.
  • Draw your belly button into your spine.
  • Align your hips by pulling your left hip forward and your right hip back.
  • Roll your shoulders away from your ears.
  • Hold for 8 to 10 breaths on each side.

Chair Pose

Chair Pose strengthens your thighs, glutes, ankles, and calves.  It also helps open up your shoulders and stretch your Achilles’s tendons.  Holding the pose will also increase your heart rate and help stimulate your circulatory system.

  • Begin standing with your feet together, big toes touching.
  • Lift your arms up, until they are perpendicular to the floor, pinkies rotating in.
  • Sit your hips back.  Bring your thighs as close to parallel with the floor as you can.
  • Lean your torso slightly forward.
  • Shift your weight into your heels.
  • Engage your core, by drawing your belly button into your spine.
  • Pull your shoulders down your back.
  • Hold for 8 to 10 breaths.

Prayer Twist

Prayer Twist strengthens your legs, glutes, and core.  It stretches your spine and because it is a twist, is great for helping rid the body of toxins.  The pose will improve balance and posture.

  • Begin in chair pose.
  • Bring your hands together at your heart’s center.
  • Shift your torso slightly forward.
  • Hook your left elbow outside your right thigh.
  • Bring your weight into your heels.
  • Align your knees.
  • Deepen the twist by pressing your elbow into your leg and your leg into your elbow.
  • Hold for 8-10 breaths and repeat on the other side.

High Plank

High Plank strengthens the core, arms, shoulders, and wrists.  It also helps improve posture and increase energy levels.

  • Begin lying on your stomach and prop yourself up on your hands in a pushup position.
  • Your feet should be about hip-width apart (or slightly wider).
  • You should be in a straight line from the crown of your head to your feet.
  • Align your shoulders over your elbows and your elbows over your wrists.
  • Keep your gaze straight down so you don’t strain your neck.
  • Keep your core engaged. Hold for 8-10 breaths.


There you have it, 5 of the best calorie-busting yoga moves for toning muscles! Start toning muscle today with these yoga poses!

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