Yoga Exercises for Sculpted Arms

When we think of yoga, we often think of meditation and stretching and while these are major components of this form of exercise, yoga can also offer great sculpting benefits as well. The arms are often neglected because so many people are more concerned about their hips, thighs and bellies. We need to tone and sculpt our arms too if we want to have an overall healthy and sculpted body. Here we will discuss some of the best yoga poses for sculpting your arms so that you can have a total strong physique.

Downward-Facing Dog

This is a very basic pose that can be done by most people, including beginners. Get onto your hands and knees and slowly raise your buttocks into the air. You want to make your body into a triangle-like position. Keep your head down and look at your feet. This is going to really work your upper arms and shoulders. Hold this pose for five breaths.

Plank Pose

This pose is also basic and relatively easy to do. Get onto your hands and knees. Make sure that your wrists and shoulders are parallel and push your body up. Extend your legs out like you would if you were going to start doing push-ups. However, instead of doing push-ups, you will simply hold this pose for five breaths. This will work your upper body and arms just like a push-up will.

Four-Limbed Staff Pose

From the plank pose, slowly lower yourself until your elbows and hips are parallel. This one is a little harder to do and may take some building up to. This too really works your upper arms and your upper back, as well. Hold this pose for five breaths.

Side Plank Pose

Starting with the plank pose, shift your weight to your left arm and slowly roll onto your outer left foot. Extend your right arm straight up into the air. Hold this pose for five breaths and then return to plank pose and repeat with your right arm. The side plank targets your upper arms, as well as your lower arms. This is a more difficult pose that will take some building up to.

Inclined Plane Pose

Sit on the floor with your legs and feet stretched out in front of you. Plant your palms on the floor with your fingers pointed toward your feet. Your palms should be just behind you. Slowly use your arms to lift your buttocks off of the floor. Do not push up with your legs, but just let them lay out flat on the ground. This pose targets your whole arm, shoulder, and upper back. Hold this for five breaths.

Intense East Pose

This is the pose you want to do for your tricep (back of arm) muscles and your upper back, and your buttocks and back leg muscles will get a little extra workout too. Start by sitting down and getting into the inclined plane pose position. However, this time you will be using your arms and a little leg strength to lift your pelvis to the ceiling. Hold this for five breaths.

Resources

Yoga Journal: Strong-Arm Tactics