Workout Trends

Workout Trends helps you DESIGN an action plan for your life, a program you can follow despite the demands of a BUSY lifestyle, the one that can get you RESULTS. Learn what WORKS and what DOESN'T for your fitness goals.

Read More

Show Off Those Firm Arms In 12 Steps

Yoga

Show Off Those Firm Arms In 12 Steps

506

summer armsIt’s summer time, ladies!

Time to grab all your sleeveless shirts and dresses and show off some skin. Hey, wait! What did you just say? You can’t??

Because of your flabby arms and the half-an-inch skin hanging down from there? Is that what’s stopping you? Think again!

Well then, I am here with solutions. I have two of them – so you need to choose!

Choice 1: A non-invasive surgical procedure at the clinic costing some $2,500 and a couple of hours of surgery.

Choice 2: Simple and easy Yoga poses at home costing nothing apart from some 15-20 minutes of your time.

I’m sure you have made your choice by now, because some things are too obviously good.

So, let’s get started with some cool Yoga poses to tighten those flabby arms and tone all those muscles there to let you flaunt that dress at the upcoming pool party!

Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Downward-Facing-Dog yoga pose

Steps: Get on all your fours, that is, with hands and knees to the ground. Exhale and push up the hips towards the ceiling, forming an inverted V-shape. Keep the legs and arms straight. Align the ears and the inner arm and lengthen the neck. Hold the pose for a minute and release.

Associated Benefits: This pose helps prevent osteoporosis and relieves pain in the lower, middle or upper back.

Side Plank Pose

Sanskrit Name: Vasisthasana

side plank pose

Steps: Start with the downward facing dog pose. Lower the hips and shift all your weight forward, getting into the Plank Pose. Bring your feet together and press upon your right hand and forearm. Roll to your right side, balancing yourself on the outer edge of the right foot. Stack your left foot over your right and straighten your legs. Extend your left arm towards the ceiling. Hold for half a minute and release.

Associated Benefits: This pose stretches and strengthens the wrists and improves sense of balance.

Upward Dog Pose

Sanskrit Name: Urdhva Mukha Svanasana

Urdhva-muka-shvanasana

Steps: Lie in prone position. Bend your arms and keep your palms on either side of your body, close to the chest. Shrug up your shoulders as you inhale. Press down your hands on an exhalation, straightening them and bringing your upper body off the floor. Push up your hips off the floor and slide your hands towards your feet while keeping them on the floor. Lift up your body further and lengthen your neck. Hold the pose for half a minute and release.

Associated Benefits: This pose firms the buttocks and acts as a therapy for asthma.

Four-limbed Staff Pose

Sanskrit Name: Chaturanga Dandasana

Front Plank

Steps: Perform a standing forward bend to begin. Inhale, straighten your arms and look up. Bend your knees and rest your palms on the ground. Gradually step both your feet (one-by-one) at the back and form a straight line with your back and legs. Keep your wrists directly under your shoulders. Exhale and bend your elbows to touch your body to the side. Keep your shoulders parallel to your elbows. Hold the pose for half a minute and release.

Associated Benefits: This pose tones the abdomen and strengthens the wrists.

Supported Headstand Pose

Sanskrit Name: Salamba Sirsasana 

Salamba_Sirsasana_-_Supported_Headstand

Steps: Invert the body completely in this pose, holding it upright taking the support of your forearms. Rest the crown of the head gently on the floor.

Associated Benefits: This pose helps relieve the symptoms of menopause and is therapeutic for infertility.

Crane Pose / Crow Pose

Sanskrit Name: Bakasana / Kakasana

crane pose

Steps: Plant your hands on the floor and lift up the rest of the body from a crouching position. Make the shins rest upon your upper arms and lift up your feet away from the floor. One can also attain this pose by dropping down from a headstand.

Associated Benefits: This pose strengthens the abdominal organs as well as the shoulders and wrists.

Three-legged Dog Pose

Sanskrit Name: Tri Pada Adho Mukha Svanasana

Downward Facing Dog Split - Advanced Down dog

Steps: Get into the downward facing dog pose. Lift up your left leg and hold it there, in a straight line with your body. Exhale and lower it and repeat it with the other leg. You can stay in this pose for about a minute.

Associated Benefits: This pose helps energize the body and relieves headache.

Upward Plank Pose

Sanskrit Name: Purvottanasana

Putvottanasana_Upward_Plank_Pose_1_-_Diagonal_View

Steps: Get seated in the Staff Pose, with your hands few inches behind your hips and hands pointing forward. Bend your knees and place your feet on the floor with the heels one foot away from the buttocks. Press your hands against the floor and raise your hips till you get into a reverse tabletop position. Straighten your legs one-by-one and drop back your head gradually. Hold this pose for half a minute and release.

Associated Benefits: This pose strengthens the wrist and legs and opens up the chest and shoulders.

Upward Salute Pose

Sanskrit Name: Urdhva Vrikshasana

Urdhva Vrksasana (Upward Tree Pose)

Steps: Begin in Tadasana. The legs remain unchanged throughout the pose. Sweep your hands over your head, keeping them straight and close to your ears. The thumbs can be interlocked, but this pose is usually performed with hands apart. Roll back your shoulders and look towards your thumbs.

Associated Benefits: This pose helps relieve sciatica and reduces flat feet as well.

Half Frog Pose

Sanskrit Name: Ardha Bhekasana

frog pose

Steps: Start with prone position and raise your torso and head. Bend the right knee and move the heel towards the right hip. Hold your right foot with your right hand and press your palms against the top of your foot. Press your foot towards your buttock. Use your forearm and elbow to support yourself. Hold this pose for a minute and release.

Associated Benefits: This pose improves posture and strengthens the back muscles.

Last Updated: Aug 14th, 2014
Next Scheduled Update: Oct 14th, 2014

Comments are off this post!