Work towards those toned arms for summer by practicing these yoga asanas
By NCVC Staff | Published on Sep 22, 2023
Who doesn’t want toned arms for the summer? While many women focus on working out their bodies, they often forget about targeting their shoulders. But the truth is, toned arms are the first sign of a well-worked-out body, and they don’t come by accident.
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To achieve those tank-top ready limbs, you need to take a two-pronged approach. First, activate your muscles with strength training, and second, do cardio to lower your body fat. But did you know that yoga can help you in this endeavor?
Yoga is not just about flexibility and relaxation; it can also help you work the full capacity of your arms. Almost every yoga pose where you lift or support your body off the floor strengthens and shapes your arms, shoulders, and back, giving you a lean, strong, and sculpted look.
So, if you’re ready to flaunt those toned arms with pride, here are five yoga poses that will help you achieve your goal:
1. Chaturanga dandasana or Plank Pose
- Start with balasana (child’s pose) with your arms extended forward.
- Lift your hips up so that your shoulders are in a straight line with your palms, and your knees are below the pelvic bone.
- Ensure that your neck and head are parallel to the ground while looking down.
- Push your shoulders away from your ears and tuck in your tailbone with a contraction of your abdominal muscles.
- Without changing the position of your upper body, stretch your right leg back, followed by the left, tucking in your toes.
- Your body should be in a straight line from your shoulders to your heels.
- Challenge yourself by bending your arms at the elbows while keeping your body in a straight line. Push your body weight slightly forward and turn your elbows closer to your torso.
- Your body should be two inches above the floor. Hold the pose for at least 10 seconds while breathing normally.
2. Adho mukha svanasana or Downward Facing Dog
- Start in balasana with your arms extended forward.
- Lift your hips up into a tabletop position and turn your toes in to straighten your legs.
- Try to lower your heels so that the soles of your feet are completely placed on the mat.
- Stretch your arms straight, push your chest out, and relax your head and shoulders.
- Hold the pose for at least 10 seconds while breathing normally.
3. Bakasana or Crow Pose
- Begin in malasana (garland pose).
- Maintain the contact between your knees and triceps while opening up your palms.
- Place your palms right in front of you on the mat, balancing on your toes. Bend your elbows to support your knees on the triceps.
- Push your shoulders away from your ears, lift your head up, and use your core strength to lift your toes up.
- Balance the pose for at least 10 seconds while breathing normally.
4. Ardha-pincha mayurasana or Dolphin Pose
- Start in ardha mukha svanasana or downward facing dog.
- Bend your arms at the elbows, placing your forearms on the mat. Ensure that your elbows are below your shoulders.
- Push your shoulders away from your ears and relax your head at least an inch above the mat.
- Maintain a pushed-out chest and keep your heels down at all times.
- Hold the pose while breathing normally for at least 10 seconds.
If you’re a beginner, it’s essential to do these asanas under the guidance of a trained yoga professional. Start small and stretch your body only to the limit it allows. If you experience any pain while practicing these asanas at home, then it’s best to discontinue and seek guidance. Stay safe and enjoy your yoga journey to toned arms!