Women are by nature less muscular than men, and upper body definition can be a nagging problem we face throughout our lives. By adding yoga poses such as Plank pose and Side Plank pose to your daily yoga sequence, you’ll see a difference you’ll love in the way you look in any sleeveless fashion. Here's how you'll get those toned arms.
Adding these asanas to your existing yoga routine is easily done by moving into Downward Facing Dog and then proceeding. Popular sequences, such as the Sun Salutation, is ideal, and is what I use to accomplish this. However, if you use a simple warm-up first, such as a few minutes on the elliptical, you can perform these two asanas as a quick stand-alone target routine, which is also ideal when you’re pressed for time.
These poses are simple, but not easy. So if you’re a beginner the times noted here will not be possible. Cut them in half, or less, to start out, and work your way up. Slow, steady progress is the way of yoga, and its effectiveness is truly remarkable. Let's have a look at the poses that can really get you nice, beautiful and toned arms.
Plank Pose For Toned Arms
- Start in Down Dog. Inhale and draw your torso forward until your arms are perpendicular to the floor and your shoulders are directly over your wrists. Your torso should be parallel to the floor.
- Press your outer arms inward and keep the bases of your index fingers strong and stable; pushing into the floor. Pull your shoulder blades against your back, then spread them away from the spine.
- Lower your hips and tailbone toward the floor as you lengthen toward your heels. Lift the base of your head away from the back of your neck and look straight down at the floor, keeping your throat and eyes soft. This pose is the start of what has become the traditional push-up, and that’s how it will feel.
Hold 30 seconds to 60 seconds.
Side Plank Pose For Toned Arms
- Start in Down Dog. Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand. Make sure that the supporting hand isn’t directly below its shoulder.
- Position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.
- Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from your heels to the top of your head.
Hold your position for 15 to 30 seconds.
Side Plank Modification for toned arms: If you’re more experienced, you can stretch the top arm up, toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand. This is excellent for adding the benefits of improved balance and a more graceful standing posture.
Come back to Down Dog, take a few deep, cleansing breaths, and repeat for the right side, using the same length of time as your did for the left. Then return to Down Dog for a few more breaths, and finally release to the floor.
Are you feeling your toned arms already?