Aren’t well-toned arms super attractive? Stay put and practice yoga, and you’ll soon be able to flaunt those beautifully sculpted arms you have been dreaming about.
No, I am not kidding. It’s right. Pick the right poses and practice them the correct way, and you are good to go. Sounds simple, but you need help with this.
And, that’s why I am here. Your very own yoga enthusiast. I experimented, discussed with yoga teachers and put together 7 best poses in yoga for toned arms that will make you look like a star.
How To Strengthen Your Arms With Yoga
Yoga is an excellent way to strengthen your arms while improving flexibility and balance. The key is incorporating poses that engage your arms and upper body consistently. Here’s how you can strengthen your arms with yoga:
1. Key Yoga Poses to Strengthen Arms
Plank Pose (Phalakasana)
- Strengthens: Arms, shoulders, and core.
- How to do: Hold your body in a straight line from head to heels, with your hands directly under your shoulders and arms straight.
Chaturanga Dandasana (Four-Limbed Staff Pose)
- Strengthens: Triceps, shoulders, and chest.
- How to do: Lower your body from a plank position, keeping elbows close to your sides, until your arms form a 90-degree angle.
Downward-Facing Dog (Adho Mukha Svanasana)
- Strengthens: Arms, shoulders, and wrists.
- How to do: Form an inverted “V” shape, with your hands and feet pressing firmly into the ground.
Side Plank (Vasisthasana)
- Strengthens: Arms, shoulders, and obliques.
- How to do: Balance on one hand and the outer edge of one foot, keeping your body in a straight line.
Dolphin Pose
- Strengthens: Shoulders, arms, and forearms.
- How to do: Similar to Downward Dog, but rest on your forearms instead of your hands.
Crow Pose (Bakasana)
- Strengthens: Wrists, forearms, and shoulders.
- How to do: Balance your body on your hands with your knees resting on your triceps.
Upward Plank Pose (Purvottanasana)
- Strengthens: Arms, shoulders, and wrists.
- How to do: Sit with your legs extended, place your hands behind you, and lift your hips, forming a straight line from shoulders to feet.
2. Tips to Maximize Arm Strength
- Engage Your Core: A strong core supports arm engagement in poses.
- Focus on Alignment: Proper alignment protects joints and optimizes muscle engagement.
- Use Repetitions: Flow between poses like Plank and Chaturanga for dynamic strengthening.
- Hold Poses Longer: Gradually increase the duration of poses like Side Plank to build endurance.
- Incorporate Props: Use blocks or straps to assist in challenging poses and develop strength progressively.
3. Benefits of Strengthening Arms with Yoga
- Builds lean muscle and improves tone.
- Enhances joint stability and flexibility.
- Boosts overall functional strength for daily activities.
Regular practice of these poses will help you develop strong, toned arms while improving your overall fitness and posture.
7 Best Poses In Yoga For Toned Arms And Hands
- Chaturanga Dandasana
- Vasisthasana
- Astavakrasana
- Bakasana
- Ardha Pincha Mayurasana
- Mayurasana
- Adho Mukha Vrksasana
- Chaturanga Dandasana (Four-Limbed Staff Pose)
About The Pose: Chaturanga Dandasana or the Four-Limbed Pose is essentially a low plank and involves all the limbs of your body, hence the name. It is a beginner level Vinyasa yoga asana. Practice it in the morning on an empty stomach and hold it for 30 to 60 seconds.
Benefits For The Arms: Chaturanga Dandasana strengthens your arms and wrists. It develops core stability and trains your body to be able to do various arm balances. The pose also increases your stamina.
2. Vasisthasana (Side Plank Pose)
Vasisthasana (Side Plank Pose): A balancing pose that strengthens the arms, shoulders, wrists, and core while improving stability and concentration. It enhances overall body coordination and builds upper body endurance.
3. Astavakrasana (Eight-Angle Pose)
About The Pose: Astavakrasana or the Eight-Angle Pose is an asana named after a sage called Astavakra, who was crooked in eight places of his body. The pose is an advanced level Ashtanga yoga asana. Practice it in the morning on an empty stomach and hold the pose for a minute.
Benefits For The Arms: Astavakrasana strengthens your shoulders, arms, and wrists and improves blood circulation.
4. Bakasana (Crow Pose)
About The Pose: Bakasana or the Crow Pose looks exactly like a perched crow. It also resembles a crane and needs quite some effort from your side to assume the pose. Bakasana is an intermediate level Hatha yoga asana. Practice it in the morning on an empty stomach and try to hold it for 30 to 60 seconds.
Benefits For The Arms: Bakasana prepares your mind and body for challenges. It strengthens your forearms, shoulders, and wrists.
5. Ardha Pincha Mayurasana (Dolphin Pose)
Ardha Pincha Mayurasana (Dolphin Pose): An inversion that strengthens the shoulders, arms, and forearms while improving flexibility in the hamstrings and spine. It enhances core stability and promotes better posture.
6. Mayurasana (Peacock Pose)
About The Pose: Mayurasana or the Peacock Pose resembles a peacock when it is walking around with its wings down. It is an intermediate level Hatha yoga asana. Practice it in the morning on an empty stomach and hold the pose for 30 to 60 seconds.
Benefits For The Arms: Mayurasana strengthens your hands, elbows, and wrists and detoxifies your body.
7. Adho Mukha Vrksasana (Handstand)
About The Pose: Adho Mukha Vrksasana or the Handstand requires you to balance your entire body on your hands. The pose is an advanced level Hatha yoga asana. Regular practice will help you assume the pose. When you get there, try and hold it for 1-3 minutes.
Benefits For The Arms: Adho Mukha Vrksasana enables a reverse flow of blood, energizes your entire body, and strengthens your shoulders, arms, and wrists.
Fit arms will make you look great and feel good. You can confidently flaunt your arms in sleeveless and off-shoulder dresses. Compliments and second looks are sure to come your way. So, what’s keeping you from trying the poses mentioned above? Nothing! Start, right now!
Frequently Asked Questions
- How long will it take for me to attain slender arms with yoga?
It entirely depends on how you practice and for how long. It is best to train under a certified yoga teacher and practice the poses with focus.
2. Are yoga poses for arms as effective as lifting weights in the gym?
Yes, they are. Yoga tones and builds muscle in the arms using your body weight.
