Yoga Exercises To Strengthen The Arms

Soft or limp arms are very common among women and over time this imperfection tends to become more pronounced. Here are some very effective yoga poses to strengthen your arms.
Yoga exercises to strengthen the arms

To say goodbye to flabby arms, you don’t have to go to the gym and lift weights. You can, for example, practice yoga in order to strengthen yourself and at the same time benefit from all the virtues of this millenary practice.

Best of all, you have many options for varying your workout routine so every muscle in your arms is working. In this way, you will also avoid getting bored! Get started with these yoga exercises right away .

What exercises to choose to strengthen the arms?

1. Downward mouth position of the dog

The name of this pose in Hindu is Adho Mukha Svanasana and practicing it will allow you to get drier and more resistant muscles.

Lie on your stomach on the mat, place your palms and soles of your feet. Lift your body up to form almost a ‘triangle’ where one side is formed by the legs and the other side by the arms and torso.

Woman in dog yoga position

You will need to keep your arms straight and place your head in line with your shoulders. Remember that your back must remain straight throughout the exercise. When you have achieved balance, slowly push your arms in and out.

2. Posture of the dolphin

Also known as Makarasana , this pose is very similar to the previous one and is one of the best yoga exercises for strengthening the arms.

Begin by lying on your stomach, resting the soles of your feet and lifting your hips. Instead of resting your palms, you need to keep your forearms and elbows on the ground.

Don’t forget to place your head in line with your shoulders in your arms and stretch your back well!

Woman in the yoga position of the dolphin

3. Position of the crow

Its Hindu name is kakasana and it requires a little more body control and a little more strength in the arms. This position can be very effective in strengthening biceps and triceps, it  helps to improve self-perception and at the same time works the abdominal muscles and wrists. To achieve it, it is essential to have a good balance.

Position of the crow

Squat down, place your hands on the ground and spread your legs apart (keep your knees so they point to the sides). Gradually raise your body, at the same time also lift your torso forward and take your legs off the ground.

The knees remain flexed and rested as much as possible on the back of the arms. You will have to seek balance with your head so as not to fall forward. Maintain the position for as long as you can. With practice, the duration will increase.

4. Position of the axis

It is another yoga exercise among the most important and effective for training the arms. It is called Kumbhakasana and can be done in different ways. The most common position is the descending position, similar to the initial position of the flexion of the arms.

The points of support are the tips of the feet and the palms of the hands. The rest of the body remains raised ‘diagonally’ to the ground.

Another variation is the position of the ascending axis and to do this it is necessary to start with the face up. Place your hands at shoulder height and lift your body. The soles of the feet remain completely resting on the ground and both the torso and the legs are kept diagonally to the floor.

5. Side yoga position

It is one of the most recommended yoga positions for strengthening the arms.  It is known as Vasisthasana and requires good balance and body control, but it is not difficult to do.

It is a very popular exercise in the fitness world where it is called a ‘side bench’. To begin, stand sideways on the mat with your legs stretched out.

At first you have to put your feet against a wall. Place the palm of your hand on the floor with your legs stretched out. Raise your body carefully, so that only the palm and one side of the foot are in contact with the ground.

Extend your free arm to achieve balance. Hold the position for a few seconds and switch sides. Try to keep your body diagonal to the mat.

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