5 yoga poses to get toned arms

These yogic postures target all parts of the arms from the biceps, triceps to the shoulder muscles that form the top of the arms, elongating and toning them.

If you are bored of your usual kettlebell and dumbbell routine, it is time for you to get on the yoga mat and practice these very effective yoga poses to tone your arms. The poses can help trim the layers of fat that hide beneath the muscles. The Hatha yoga postures, weight bearing in nature, can tone your arm muscles when you do it with sufficient intensity and practice consistently. You can also try these exercises to get toned arms in 30 days.

Vyagrasana or static tiger pose

You can improve the shape of your arms significantly by holding this posture for extended periods of time. This balancing posture also helps you build upper body strength. With patience and continuous practice, you can get your arms and upper body in shape.

Steps to do the pose:

• Start by placing your hands and knees on the floor.
• Now lift your left leg up while extending your opposite arm. Hold this position while balancing your body with your left hand.
• Come back to the starting position and repeat the same with the other leg.
• Look down towards the mat to align the spine.

Shirshasana or headstand

The headstand is one of the best moves for your arms and upper body strength. This posture also tones your core muscles while toning and strengthening your arms. Here is one more yoga pose to get toned arms.

Steps to do the pose:

• Place your knees on the ground and sit on your soles.
• Lock fingers of both the hands and make a triangle of the elbows and the finger lock, and place it on the ground.
• Bend forward and place the middle of the hand on the ground near the finger lock and straighten your legs.
• With continuous practice, soles will automatically leave the ground and knees will touch the abdomen. Now balance your entire body on the head.
• Fold your knees and legs to return to the starting position. Slowly raise your head while you sit on your soles.

Halasana or plough pose

Inverted asanas as halasana asana engage the muscles of the upper arms, strengthening the arms, giving them a defined shape over time. This pose also improves your posture while helping you lose weight from your entire body. You can tone your entire body including toning your arms with surya namaskar.

Steps to do the asana:

• Lie with your back on the floor.
• Place your arms by your side and bend your knees. Your feet should lie flat on the floor.
• Slowly raise both your legs from the hips. You can place your hands on your hips as you raise it and use them as support.
• Slowly bend your legs at the hips. Now try and touch the floor behind your head with your toes. Straighten your hands so that they are flat on the floor. Breathe out while you go up.
• Breathing in, gently roll your back onto the floor to return to the starting position.

Vasisthasana or sage pose

This yogic posture requires contraction of the muscles of your arms that help you burn calories. It is an arm balancing pose which targets the triceps. It also stretches the biceps and triceps, removing unwanted fat from these areas.

Steps to do the pose:

• Lie on your stomach on the yoga mat and bend your elbows. Place your palms below your shoulders while you do this.
• Tuck your toes in and straighten your elbows, such that you push the floor. Your upper body along with your pelvis should be lifted off the floor. Your body should be in alignment as it was earlier while you were lying down.
• Now slowly turn your upper body to the left and release your left hand from the floor. While you do this, turn your right foot and stack your left foot on the right foot.
• Try not to drop your hips and pelvis and maintain the same alignment as it was earlier. Hold this position for as long as you can and repeat the pose on the other side.

Makara adho mukha svanasana or dolphin plank pose

This asana stretches the outer portion of the arms bringing them into shape. It also improves the upper body strength while strengthening the back muscles. Here are some more yoga asanas for your upper body strength.

Steps to do the pose:

• Get into the plank pose or Kumbhakasana.
• From the pose, exhale and bend your arms at the elbows.
• Lower your buttocks, such that they are parallel to the floor. Your entire body should be in a straight line while you do this.
• Ensure that your head is not tilting upwards or downwards and is in line with your spine.

Yoga routine

For quickly cutting the flab from your arms, you can repeat each of these postures three to five times daily. Also, keep the breathing rhythmic and slow while you do these asanas.

Tips

• Yoga may be a gentle form of exercise, but the potential for injury exists if these asanas are not done properly. Therefore, do not rush into the asanas, perform them slowly. As you gain strength and flexibility, you will be able to protect your muscles and joints from injury.
• At the end of each yoga session, spend a few minutes lying down in corpse pose to cool the body.

Image source: Getty Images

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