9 Yoga Poses To Tone Your Arms

Written by Indrani Karmakar  • 

You must have heard that yoga is one of the best activities to tone your body down. Why we love yoga is because there is an asana for everything and any person with any level of expertise can slowly make their way into mastering it. If you have been looking for asanas to get rid of flabby arms, we have just what you need. Go through these well-researched poses to have toned and slender arms in no time!

1. Modified Chaturanga

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As a beginner, you need to give ample time for your body to recover and strengthen your muscles. You can start from a high plank and shift your body forward to keep the shoulder above the fingertips. Slowly exhale and bend your elbows a few degrees and then inhale as you straighten your arm. Repeat this five times and then rest.

2. Salabhasana or Locust Pose

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For this pose, you will have to lie down on your belly and place your feet up while resting on a mat. Your arms should be resting next to your body with your bicep and palms facing the mat. Inhale and lift your chest while pulling your arms away from the floor. Give a pause and repeat this five times.

3. Cobra

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While you are still at locust pose, shift your hands to your waist and keep your palms in line with your elbows. Inhale and pull your chest up from the mat. Hold the pose for a minute, then exhale and slowly lower yourself back on the mat. Repeat this pose five times.

Pro Tip: Holding this pose for a minute might make your back hurt as a beginner, so it’s wise to start with a few seconds and eventually try to hold on to the pose longer with time.

4. Forearm Plank

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Plank might look like ‘nothing is happening’, but it definitely feels like the most significant task while you are at it. There are many kinds of planks, but the most popular is the forearm plank. First, you have to rest your forearms on the ground with your shoulder, elbow, and palm at a perfect right angle. Lift your waist and touch the floor with your toes. Hold this position as long as you can.

Pro Tip: As a beginner, even a minute of holding the position can give your body considerable strain. Make sure you maintain the correct posture and don’t overdo it on the first day itself.

5. Reverse Plank

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Once you are thorough with the forward planks, it is time to master the reverse planks. You will have to lie down and keep your arms and legs stretched. Slowly place your arms behind your torso and inhale deeply as you lift your pelvis above the ground. Hold this pose for five breaths and then slowly get back on the ground.

Except for yogas, several gym equipment can help you build your muscles the right way. Go through the list to pick your favorite from.

6. Biceps Curl

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Start by standing with feet apart from each other. Hold a pair of dumbbells at each hand and keep your chest upright, back straight, and palms facing forward. Bring the weights up by bending your elbow without any movement in your upper arm. Slowly lower them and get back to the starting position.

Pro Tip: Do not go for heavyweights on day one. Ask your trainer to guide you with the number of weights you should be carrying and the posture you should maintain.

7. Overhead Triceps Extension

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To do this, lie on your back with your feet placed flat and your knees bent. Hold the dumbbell and extend your arms over your shoulders with your palms facing each other. Slowly bend your elbows and bring the weight towards the floor, close to your temple. Give it a rest, and then slowly get it back to the original position.

8. Triceps Kickback

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To do this, stand on your feet with your fists apart and knees bent inwards. Lean in slightly and push the dumbbell to a perfect 90 degrees at your elbows. Straighten your arms and squeeze your triceps as you push the dumbbells back.

9. Curtsy Lunge

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Stand with your feet apart and hold a dumbbell in each hand. Take a step back and cross your right leg behind your left leg while keeping your hips facing forward. Bend your knees lower till it touches the floor. Make sure your elbow weighs towards your shoulder, keeping them pointed down.

Now that you know all the gym gears and asanas that help tone your muscles and flaunt gorgeous arms, nothing can hold you back! It might be tempting to try all the poses at one go, but make sure you do them under the supervision of someone who can assist you with the poses.
So, do you have any favorites when it comes to yoga poses? Let us know in the comments below!

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