6 yoga poses that help reduce upper arm fat – Times of India

If you’ve been attempting to tone your upper arms and lose stubborn arm fat, yoga can be a perfect answer. Yoga offers a more comprehensive approach to fitness than rigorous gym sessions because it combines strength, flexibility, and consciousness. Certain yoga positions focus on the arms, helping in fat loss and the development of lean muscle. The six yoga poses listed below will help you develop toned arms.

Downward dog pose (Adho Mukha Svanasana)

This classic yoga pose is excellent for toning your arms while improving overall body strength.
How it works: In this posture, you support your body weight with your hands and feet, strengthening your arm muscles.
Step 1: Begin by getting on your hands and knees.
2. Lift your hips towards the ceiling, making an inverted “V” shape.
3. Keep your arms straight and press your palms onto the mat.
4. Hold for 30 seconds to a minute.
Downward Dog strengthens the shoulders and upper arms while stretching the back and legs.

Chaturanga Dandasana (Four-limbed staff pose)

Often referred to as the yoga push-up, this pose is perfect for building upper arm strength.
How it works: It targets the triceps and shoulders while toning the chest.
How to do it:
1. Begin in a plank position.
2. Lower your body slowly, keeping your elbows close to your ribs.
3. Stop when your arms form a 90-degree angle.
4. Hold briefly, then push back to plank.
Start with a few repetitions and gradually increase as you build strength.

Plank pose (Phalakasana)

The plank is an ultimate pose that tones the entire upper body, including the arms.
How it works: Holding your body weight in a straight line activates the muscles in your arms, shoulders, and core.
How to do it:
1. Begin on your hands and toes, keeping your body straight like a plank.
2. Align your wrists under your shoulders.
3. Hold the pose for 30 seconds to 1 minute.
The longer you hold, the more your arms will work to support your body weight.

Side plank pose (vasisthasana)

For a challenging twist on the traditional plank, the side plank targets the arms, shoulders, and obliques.
How it works: Balancing on one arm engages and strengthens your upper body.
How to do it:
1. From a plank position, shift your weight to one hand.
2. Stack your feet and lift the other arm towards the ceiling.
3. Hold for 20-30 seconds on each side.
This pose helps improve balance and builds strong, toned arms.

Dolphin pose (Ardha pincha mayurasana)

The Dolphin Pose is similar to the Downward Dog, but focusses more on the arms and shoulders.
This position works by strengthening the triceps and deltoid muscles while stretching the upper body.
How to perform it: 1. Start on your hands and knees.
2. Lower your forearms to the mat while keeping your elbows underneath your shoulders.
3. Form an inverted “V” with your hips by lifting them towards the ceiling.
4. Hold for 30 seconds to a minute.
This pose is ideal for increasing arm strength and conditioning the muscles.

Upward plank pose (Purvottanasana)

This underrated pose not only tones the arms but also strengthens the wrists and shoulders.
How it works: Lifting your body upward engages the triceps and biceps, giving them a solid workout.
How to do it:
1. Sit on the mat with your legs extended.
2. Place your palms on the floor behind you, fingers pointing towards your feet.
3. Lift your hips while keeping your arms straight.
4. Hold for 20-30 seconds.
This pose also stretches the chest and improves posture while toning your arms.