We all dream of having strong and toned arms, haina? One of the first visible signs of a worked-out body is toned arms. You don’t have to toil in the gym for hours to get them. You can easily achieve your goal at home. And your way is yoga. Sahi suna, let’s find out how.
Yoga is an important fitness routine to strengthen your upper body, and tone and shape all of your arm muscles without bulking up. Yoga helps in using your own weight to build strength in your arms and also keep it toned.
These 7 poses can help you develop long, lean arm muscles without adding bulk. They’ll also make you #BeALittleMore energised, and connected to your own unique strength.
7 Yoga Asanas For Your Arms
1. Eka Pada Adho Mukha Svanasana (Downward-Dog Splits)
This yoga asana targets your arms, shoulders, legs and back. To do this:
- Start with your hands and knees in the downward dog position.
- Raise your right leg up as you inhale slowly.
- As you lift the right leg, keep your hips level with one another. The hips should be parallel to the ground.
- As you lift the right leg, keep your hips level with one another. The hips should be parallel to the ground.
- As a beginner, hold the pose for 15-30 seconds. Later on, you can try to hold it for even longer, perhaps a minute or more. Inhale and exhale deeply.
- Exhale slowly and return to your starting posture. Do it twice more.
2. Phalakasana (Plank Pose)
This pose directly targets your core and arms. To do this:
- Start in a plank position with your forearms and toes on the floor, facing down. Your forearms are facing forward and your elbows are squarely under your shoulders.
- You should be looking at the floor with your head relaxed.
- Keep your spine straight, from your ears to your toes with no drooping or bending. This is how the spine should be in a neutral position.
- Hold this position for 10 seconds.
- Rest and repeat twice.
3. Chaturanga Dandasana (Four-Limbed Staff Pose)
This yoga asana targets your full body. To do this:
- Hop both your feet back 4-5 feet into a push-up position from the standing position.
- Press onto your palms, fingers spread apart while keeping your arms straight. Keep your legs, hips, and torso all in a straight line. With the toes tucked, push the heels back while pushing the crown of your head forward.
- Exhale as you lower yourself toward the floor while maintaining a straight body posture and holding your arms 4-6 inches above the ground. Maintain a 90-degree angle in the elbows.
- Hold the position for a few seconds.
4. Urdhva Mukha Svanasana (Upward-Facing Dog)
Also known as Urdhva Mukha Svanasana, this yoga asana targets your core. To do this:
- Start on your stomach with your hands next to your lower ribs and your feet hip-distance apart.
- Now extend your legs and apply pressure with all ten toes.
- Use your hands and feet to provide pressure.
- Now inhale and straighten your arms, so that your torso is roughly 90 degrees to the floor.
- Rooting down with your hands, pull your shoulders back.
- Ensure that the curve of your upper and mid back continues into the curve of your neck.
- Release after five breaths.
5. Bakasana (Crow Pose)
This yoga asana targets your upper body. To do this:
- Start by squatting down and keeping your knees wide apart.
- Put your hands shoulder-distance apart and 6 to 8 inches in front of your feet on the floor.
- Lift your hips high as you land on the balls of your feet. Your knees should be close to your upper arms.
- To fit your shoulders between your legs, tilt your torso forward.
- Put your knees firmly against your upper arms. You can tuck them closer to your armpits for Crane pose or balance them on your triceps for Crow pose.
- When your elbows stack over your wrists and your centre of gravity changes, keep reaching your chest forward.
- Your heels should be raised near your butt. Your knees can either rest on your triceps or grab your outer shoulders.
- Hold the positions for 3-5 seconds as a beginner.
6. Plank To Dolphin Plank
This version of the plank pose targets your core and helps improve your posture if you’ve been sitting all day. To do this:
- Shift your body forward from Balasana (Child’s Pose) and lay your forearms on the ground with your hands shoulder-distance apart and your shoulders stacked above your elbows.
- Tuck your elbows into your midline.
- Step your feet back, push your heels back, and dig your big toes into the ground.
- Your torso should be long and straight like a plank of wood when you lift your knees off the floor and contract your thighs.
- Look straight down, extend your chest forward, and lengthen your neck.
- Hold for 30 seconds as a beginner.
7. Patita Tarasana (Fallen Triangle)
This yoga asana targets your core, arms and glutes. To do this:
- Start off in the Downward Dog position. Now raise your right leg in the air.
- Draw your raised leg toward the opposite elbow by pressing onto your palms. Turn your right foot to face the left side of the room while bending your right knee.
- Straighten your right leg out to the side, keeping your right knee close to your left elbow. Place your right foot’s outside heel on the ground adjacent to your mat.
- With your left arm extended, reach down through the palm of your right hand.
- Turn the inside of your rear heel down toward the ground.
- Using your glutes, raise your hips up toward the ceiling.
- Maintain a shoulder stack over your wrist, or bend your back slightly to make a heart-opening expression.
Which pose do you think you’ll love doing? Include all of the above yoga asanas for a dream pair of toned arms.
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