Want to tone your entire body without equipment? These five yoga poses work your legs, hips, core, back, and shoulders. Follow the alignment guidelines, increase your time under tension , and use supports to progress safely.

1) Utkatasana – the Chair (thighs, glutes, trunk)

• Position : feet hip-width apart, hips back, long back, ribs tucked in, gaze at the horizon.
• Hold : 20–40 s × 2–4 sets, breathing evenly.
• Progress : arms above the head; variation with heels slightly raised.
• Tip : Practice barefoot on a non-slip mat for stability.

2) Phalakasana – Plank (shoulder girdle, trunk)

• Position : shoulders above wrists, push off the floor, navel toward spine, glutes engaged.
• Hold : 20–40 s × 2–4 sets (smooth breathing).
• Options : knees on the floor; hands on bricks if wrists are sensitive.
• Progress : slow tempo down to raised chaturanga (hands on bricks).

3) Virabhadrasana II – Warrior II (legs, hips, back)

• Position : feet wide, front knee above ankle, pelvis neutral, arms parallel to the floor.
• Hold : 25–40 sec/side × 2–3 sets.
• Progress : lengthen the range of motion without losing knee alignment.
• Tip : Use a strap between your hands to keep your shoulders low.

4) Setu Bandha – Bridge (posterior chain, glutes)

• Position : feet close to the pelvis, push into the heels, long torso, neutral neck.
• Reps : 3–4 × 6–10 (tempo 3 sec up / 3 sec down) or 20–30 sec holds.
• Progress : longer isometrics; one-legged (unilateral) variation when technique is solid.
• Comfort : Choose a thick rug if the floor is hard.

5) Adho Mukha Svanasana – Downward Facing Dog (shoulders, core, hamstrings)

• Position : Hands anchored, arms active, back long, knees slightly bent to keep the spine neutral.
• Hold : 20–40 s × 2–3 sets.
• Options : hands on bricks ; heels raised on a towel .
• Grip : Choose a cork mat if you sweat.

Full-body mini-program (15–20 min)

1. Warm-up (3–4 min): Slow cat-cow, seated side stretches.
2. Chair 30–40 sec → Plank 25–35 sec → Warrior II 25–35 sec/side → Bridge 8 reps tempo → Downward Dog 25–35 sec.
3. Rest : 45–60 sec between sets, 2–3 rounds.
4. Return to calm (2–3 min): sitting breathing on a cushion .

Useful accessories (Yogaova selection)

• Non-slip mat or cork mat for grip.
• Bricks and strap to adjust the amplitude.
• Sports leggings , bras and crop tops for a stable fit.
• Mat bag to take your routine anywhere.

Mistakes to avoid

• Hold the breath: keep a long exhalation , no apneas.
• Losing alignment (knee coming in, back collapsing): reduce range of motion, use supports.
• Do everything “cold”: 3–4 min warm-up minimum.

Remember : Gradually increase the time under tension and the technical quality . With a reliable mat and suitable supports , these 5 postures are enough for complete and lasting strengthening.