Yoga For Arms: 5 Poses To Help Tone Your Arms

Are you looking to firm up your arms and aren’t necessarily a fan of weight training? It turns out you can tone up your arms by using your own body weight to do the trick. You can shape your muscles, calm your mind and become more connected to your body simply by practicing yoga consistently. Here are some yoga poses for arms to help you strength and tone.

Upward Facing Dog

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Yoga is a form of exercise that requires you to both ignite the muscles so that they hug close to your bones as well as stretch the muscle to lengthen it. This creates beautiful lines throughout the body, especially the arms. To get into Upward Facing Dog, start with your body flat on your stomach, legs extended out. Place hands directly under the shoulders, palms flat on the floor. With the strength of your arms, press firmly into you palms and push your body off the floor so that the only thing that is touching the ground is the top of your feet and your palms. Engage the leg muscles, glutes, core and arms. Pull the shoulders back so your chest is completely open and remains in this position for approximately ten breaths. Release back to a child’s pose position.

Plank Pose

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This dynamic pose will build muscles throughout most of your body, but predominantly in the arms and legs. It’s quite easy to get into the Plank Pose but holding it is a completely different story. Start on your hands and knees with your hands lined up, shoulder distance apart and wrists lined up with the shoulders. Press firmly into the palms with your fingers each pressing into the ground and spread wide for support. Walk your feet back with the toes curled under until your legs are completely straight (just like the first part of the push-up). Make sure your bottom is dropped down far enough that your core muscles are working, but not so far that your back is bowed. Ignite the quads, glutes, core and arms. Hold the pose for 10- 20 breaths. To intensify the workout, bend your elbows and come half way down, so you are hovering over the floor, then push yourself back up to plank.

Side Plank

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Side Plank is a fun pose that requires strength and balance. It will strengthen one arm at a time as well as the side of the body. Start this pose from the above plank position. Shift your weight to the right and the outside edge of the right foot. Stack your left foot on top of the right and reach your left hand straight up to the sky so that it is in alignment with the right arm. Make sure the hand on the floor is pressing firmly into the ground with fingers spread wide and secure with the floor. Hold the pose for 10-20 breaths and then switch sides.

Reverse Plank

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[RELATED POST: 4 Simple Yoga Poses To Relieve Lower Back Pain]

Reverse Plank will help stretch out the arm muscles you have been using as well as build more muscles. Start this pose sitting on the floor with your legs forward in front of you. Place your hands behind you so your fingers are facing your bottom while lining up your wrist with the shoulders. Point your toes; ignite the leg muscles, glutes and arm muscles. Lift your bottom off the ground and create a straight line of decline from the chest to the feet. Drop your head back and hold the pose for 10 to 20 breaths.

Dolphin Pose

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To get into the Dolphin Pose, begin on your knees with your toes curled under and on your forearms with either the hands together while the elbows are lined up with the shoulders or with the hands flat on the ground lined up with your elbows -shoulder distance apart. Lift your knees off the ground, push your hips back as you straighten your legs. Engage your arms and upper back, rolling your shoulders down the back, while pressing your chest toward your thighs. Drop your head between the arms letting the neck relax completely. Hold the pose for ten breaths or longer if you can. You will notice quite quickly how intense this pose can be.

Try these five yoga poses and your arms will be in tiptop shape in no time! Check out our other yoga articles here.

Sarah Stevenson
Sarah Stevenson, a.k.a., The Tini Yogini, is a Certified Yoga Instructor in Southern California. She has a degree in Behavioral Psychology and is a professional writer focusing on the subject of fitness and conscious living. She teaches not only yoga classes but also life affirming workshops.

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