Yoga for Arms, Reduce Arm Size | Arm Stretches

How to reduce arm?

It’s one thing to wish for the perfect arms but another to achieve it. While there are many regular exercises practiced to develop well toned arms, there are some poses offered in yoga for arms that can work wonders in giving the desired results.

Yoga Arm Poses

Bakasana or the Crow Pose: This pose begins by bending the knees slightly and placing the palms at shoulder distance on the floor. After that, rest your knees at the back of your upper arms. Now, slowly start coming forward, lifting the weight of the body on the arms, with the knees rested behind the upper arms. Raise the entire body with your feet off the floor, and balance yourself with them up. Hold this position for a few seconds and retrieve. This practice of yoga for arms helps those who want to strengthen their wrists, forearms, and even abdomen along with improving balance.

Adho Mukha Svanasana or Downward Facing Dog: For this yoga arm pose, first, set yourself on the floor using your hands and knees. Place your knees right below the hips and your hands forward, slightly ahead of your shoulders. Open your palms wide with the index fingers facing parallel and your toes turned under. Now raise your knees away from the floor. Try to keep your knees bent and heels raised away from the floor. Stretch the tailbone away behind your pelvis. To resist this pose, raise the sitting bones towards the top and draw your inner legs with the help of your inner ankles up into the groin region. This is one of the popular yoga arm stretches used in classes helping in overall stretching of the body.

Plank Pose: After performing the downward facing dog pose, bring your torso forward till the point where your shoulders stand straight on the wrists and your entire body is in one straight line. This pose is similar to the ‘push ups’ exercise often performed at the gym. Keep the forearms and hands firmly pressed towards the floor without letting the chest sink, and press the back with the help of your heels. Maintain the neck in the same line with the spine and try to stretch your shoulder blades. This is a good pose to strengthen the arms and spine and helps prepare for more arm balances.

Four-Limbed Staff Pose or Chaturanga Dandasana: This is a pose that also benefits in strengthening the abdomen, arms, and wrists. Almost like a push-up, the Chaturanga pose can be performed by bending the arms backwards from the Plank position while keeping the upper arms hugged onto the sides. Then, come lower towards the floor upto the point where the forearms and your upper arms are in a perpendicular angle. Keep the entire body leveled and push the heels back. Later, roll over your toes and come into the Upward Facing Dog pose.

Tittibhasana or Firefly Pose: Squat with your legs wide apart. Place the palms flat on the floor under your feet and bend the elbows backwards as performed in the Four-Limbed Staff Yoga Pose. Start pushing your body weight backwards and rest on your upper arms and bring the feet up off the floor. Straighten your legs and then straighten up your arms.