Can you have total body toning with yoga? 

Yep. Yoga is a perfect way to tone your body all over. 

With yoga, you will be able to target the muscles throughout your body. Yoga poses use your own body weight to strengthen and tone the muscles of your body.

By doing this total body toning yoga workout, you will be able to tone the muscles throughout your body while getting a healthy mind-body connection with yoga.

To do the total body toning yoga workout, do each pose as listed. For poses that isolate one side of the body, do them on the right side. Then once you have moved through each pose, repeat the workout again this time on your left side.


Start on all fours with knees stacked under hips and wrists, elbows, and shoulders in one straight line. Spread your fingers.

Extend your legs back keeping toes curled and feet hip-width apart. 

Keep back straight with a slight curve between the shoulder blades and legs long and strong.

Warrior 1

Begin in standing position. Take a big step forward with your right foot. Bend your right knee so that it is slightly behind your ankle. Do not allow the knee to float past your ankle.

Turn your left foot so that your toes point towards the outside left of your mat. Your foot should be at around a 45-degree angle to the front of the mat.

Keep hips squared to the front of the mat.

On an inhale, extend arms overhead with palms facing each other. 

Exhale and relax your shoulders away from ears.

Warrior 2

Begin in a standing position. Take a large step forward with the right foot.

With right knee forward and bent, rotate left foot 90 degrees. Your hips should be facing the long edge of the mat and feet are perpendicular to each other. 

Open arms so that they form a straight line that is parallel to the ground. Keep your palms open and facing down. 

Gaze forward over the right middle finger.


Begin in mountain pose.

On your inhale to lift your arms overhead to lengthen your body.

On your exhale, squeeze your legs together and sink your hips down as if you are going to sit in a chair. 

Keep your back long with arms in a straight line with the back.


Begin standing facing the long edge of your mat.

Take a wide step to the right, about 3-4 feet.

Turn your feet our so toes point away from the body at a 45-degree angle.

Bring your hands to heart center with palms together.

Keep your back straight as you bend your knees to come into a wide squat.

Extend your arms overhead.


From warrior 2 inhale while straightening the right leg. 

Exhale and on your next inhale bend forward as much as possible over your extended right leg. 

Exhale and extend your left hand to the sky as straight as possible. Your right hand is either on the ground or resting on your right shin. 

You can use a yoga block to rest your right hand on if you are very tight.

Downward facing dog

Starting on hands and knees.

Spread your fingers as wide as possible. Lift your hips to the ceiling straightening your legs. Invite your heels to touch the ground.

Let the tension go from your neck and let your head hang trying to look toward your belly button. 

Keep your arms long.

If you need to, bend your knees a bit. With time and practice, you will be able to straighten them fully. If your heels don’t touch the ground, that’s okay too.


Begin lying on your stomach. Your arms are at your sides and your feet should be hip-width apart.

Take a deep breath and on your exhale, lift your chest, arms, and legs from the mat.

Pick a spot in front of you to gaze at as you try to as long as you can while lifting your chest and legs as far as you can comfortably.

Make sure to stay long in this pose to avoid compressing your back.

3 legged dog

Start in on hands and knees.

Tuck your toes and send your hips upwards into downward facing dog.

From here, plant your hands and shift your weight onto your left foot.

Lift your right leg behind you and send it upward as high as you can.

Reverse plank

Begin by sitting on your mat with back straight and legs stretched out in front of you.

Inhale, and then on your next exhale, lean back bringing your hands slightly behind you. Your fingers should be spread and facing toward your feet.

On your next inhale, press your hands and heels into the mat as you lift your hips. 

Let the bottoms of your feet press into the mat and lift your hips higher.


Begin seated on the mat with your legs straight out in front of you.

Bend your knees keeping your feet together on the ground.

Extend your arms so that they are parallel to the ground. 

Gently lean back until you are balancing on your sit bones. Lift your shins so that they are parallel to the ground.

Keep your core engaged to keep legs lifted.


If you’re looking for a full yoga workout program designed to strengthen your body, lose weight, and calm your mind make sure to check out the Yoga Body Transformation.

It comes with everything you need to get started on your yoga journey including 70 yoga poses with photos with in-depth instructions, a 6-week workout guide, and a meal plan fit for any lifestyle, plus so much more.

Get started with your yoga journey today!