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Yoga for Arms: 12 Best Yoga Asanas To Reduce Arm Fat

HEALTH & WELLNESS

Yoga for Arms: 12 Best Yoga Asanas To Reduce Arm Fat

The best way to shed accumulated fat in your body is by practicing yoga. If you are looking for a natural weight-loss method, you can opt for yoga without a second thought. Yoga can do for you what other weight loss methods cannot – shedding stubborn arm fat. It is important to lose weight proportionately with appropriate toning to avoid sagging body mass. Yoga not just helps your burn the excess arm fat but also tones your arms to look and feel good.

Best Yoga Asanas To Reduce Arm Fat:

Here are the 12 best and effective asanas of yoga to reduce arm fat.

1. Adho Mukha Shvanasana:

Adho Mukha Shvanasana to Reduce Arm Fat

This asana is popularly known as the downward dog pose. It is a well know asana of yoga to reduce arm fat for ladies. Further, this asana helps to stretch and strengthen your arms and legs in addition to relieving you from headache, back pain, anxiety, and fatigue. You can practice this asana if you are at risk of getting diagnosed with osteoporosis.

How to do:

Rest yourself on the palms of your hands and knees on the floor. Ensure that your knees fall under your hip and that your hands are ahead of your shoulders.

  • Slowly lift your knees off the floor while resting firmly on your palms and feet.
  • Stretch your heel all the way down to bear weight completely on your feet and palms.
  • Firm your shoulders and pull them back towards your tailbone.
  • Ensure that your head is secure between your arms.
  • Hold the position for at least 30 seconds.

Limitation: If you are diagnosed with carpal tunnel syndrome, or are suffering from diarrhea, headache, or high blood pressure, do not attempt this act. Also, pregnant women must keep themselves from practicing this asana.

2. Eka Pada Adho Mukha Svanasana:

Eka Pada Adho Mukha Svanasana for Arm Fat Loss

This asana is also known as the raised leg downward-facing dog pose. It is one of the best pose of yoga for arm fat. You can also practice this asana to reduce stress, strengthening your arms and core, and stretching your spine.

How to do:

  • Complete all the steps listed above to perform the Adho Mukha Shvanasana pose.
  • Thereafter, raise your left leg and stretch it as high as you can while placing all your weight on your right foot.
  • Try and gain balance. Once you do so, transfer all weight from your right foot to your core/center.
  • Hold this position for at least 10-30 seconds.
  • Repeat on the other side.

Limitation: If you are diagnosed with hypertension or carpal tunnel syndrome, do not practice this asana.

[ Read Also: Best Yoga Poses to Reduce Belly Fat ]

3. Prasarita Padottanasana 1:

Prasarita Padottanasana, also known as the wide-legged forward bend 1, is effective in strengthening your arms, calves, feet, and spine. It is a powerful asana of yoga to reduce arms and thighs fat. Further, it is also an excellent asana to get relief from headaches and troubled mind.

How to do:

  • Raise your hands to shoulder level with your arms parallel to the ground.
  • Now, widen your legs till your ankles are exactly under your wrists.
  • While bearing your weight uniformly on both your feet, lengthen your torso.
  • Now, slowly bend your torso till you are bent halfway. Bring your hands down to the floor and align them with your feet.
  • Bend your elbows and bring the crown of your head to the floor. Now, put your weight on the palm of your hand and spread your fingers while doing so.
  • Hold this position for at least 30 seconds.

Limitation: If you have pain in your lower back or knee issues, do not practice this asana.

4. Dandayamana Bharmanasana:

This asana is also called the balancing table pose. It is the most commonly practicing asana of yoga for arm fat loss. It is also known to improve your balance, stability, and memory in addition to strengthening and stretching your calves, triceps, biceps, and your core.

How to do:

  • Get to the cat-cow position and thereafter, extend your right arm and raise it to your shoulder level.
  • Now extend your left leg backward and ensure that it is parallel to the floor.
  • Hold this position for at least 30 seconds and repeat the same with your left hand and right leg.

Limitation: If you are suffering from any pain or injury in your knee, hips, or shoulders, do not practice this asana. This asana is not for you if you are pregnant or suffer from spondylitis.

5. Parivrtta Trikonasana:

Yoga To Reduce Arm Fat for Ladies

Parivrtta Trikonasana, which is also known as the revolved triangle pose. It is an excellent pose among yoga asanas to reduce arm fat. It is also helps you deal with stiffness in your back and relieves back pain. Further, it also helps regulate digestion and rids you of constipation.

How to do:

  • First, you have to start by standing in tadasana pose and move your feet apart to accommodate a gap of 3 feet between them.
  • Second, raise your arms to shoulder level with your palms facing down.
  • Third, turn your left foot to an angle of 30o and your right foot to an angle of 90o, but ensure that both your heels are in alignment.
  • Fourth, bend your right thigh forward to align the right knee and ankle.
  • In fifth step, you have to turn your torso to the right and bring your left hand to touch the floor.
  • Finally, you have to hold this position for at least 10 seconds and repeat the same with the other side.

Limitation: Better to avoid people who are suffering from low blood pressure, diarrhea, headache/migraine, or insomnia, do not attempt this asana.

[ Read Also: Effective Yoga Poses to Reduce Hip and Thigh Fat ]

6. Prasarita Padottanasana 2:

This asana is also known as the wide-legged forward bend 2. This asana is known to stretch and strengthen your arms, legs, abdomen, back, and spine. Moreover, it is the best yoga pose for arms fat, you can try it!

How to do:

  • Begin by standing in tadasana pose and thereafter, move your legs apart.
  • Your feet must be positioned past your hips with your toes turned in and heels turned out.
  • Place your hands on your hips and fold yourself forward. Ensure that you lengthen your torso throughout the asana. Also, while bending forwards, connect both your hands behind your back and intertwine your fingers.
  • As you bend forward and place the crown of your head on the floor, straighten your arms behind you and extend it straight as much as you can.
  • Hold this position for 30 seconds.

Limitation: If you have pain in your lower back or knee issues, do not practice this asana. This asana must also not be attempted by pregnant women.

7. Virabhadrasana 2:

This yoga asana, also known as the warrior pose 2, is effective in arm fat. It improves blood circulation and managing issues such as sciatica and osteoporosis. It also tones your ankles, abdomen, and helps people with flat feet.

How to do:

  • Begin by standing in tadasana and move your feet apart to have a distance of 4 feet between them.
  • And then, turn your left foot to an angle of 45o and your right foot to an angle of 90o, but ensure that both your heels are in alignment.
  • Raise your arms to shoulder level, ensuring they are parallel to the floor.
  • Bend the knee in front of you and ensure that your knee and ankle are aligned.
  • Put your weight on the leg in front of you and ensure that your torso is perpendicular to the floor.
  • Pull your belly in and look to see the tip of your extended fingers. Keep your shoulder blade widened and lengthened.
  • Hold this position for 30 seconds and repeat the same on the other side.

Limitation: If you suffer from any of the following issues, do not practice this asana –

  • Diarrhea
  • Hypertension
  • Injury in knee or shoulder
  • Slipped disc
  • Neck pain.

8. Utthita Ardha Dhanurasana:

Yoga to Reduce Arm Fat in a Week

Utthita Ardha Dhanurasana, also known as the standing half bow pose, is known to strengthen and tone your hip, back, and thighs. This yoga pose is used extensively to tone arms, shoulders, and help fix hunched backs.

How to do:

  • Stand in tadasana pose and transfer your weight to your left foot while you place the great toe of your right foot behind you.
  • With your hands on your hip, bend your right knee and lift your heel.
  • Arch your back and bring your right heel to your right buttock.
  • With your right hand, grab the extended right ankle. Extend your leg as much as you can while squaring your torso.
  • Now lift your left arm to shoulder level and ensure that it is parallel to the floor.
  • Bring the fingertips of your thumb and index finger of your extended arm and hold the position for at least 30 seconds.
  • Repeat on the other side.

Limitation: If you are suffering from a slipped disc, leg/knee/shoulder injury, or carpal tunnel syndrome, do not attempt this asana.

9. Ardha Navasana:

Yoga to Reduce Arms and Thighs

Ardha Navasana is also known as a half boat pose. You must try this yoga asana if you want to reduce your arm fat naturally. It is also effective in toning and strengthening your muscles, improves digestion, strengthens your spine, and stimulates your glands.

How to do:

  • First, sit on the floor with your legs stretched out in front of you.
  • Now, place your hands behind your back and press on them while bending your knees.
  • Stretch and raise your legs to make it parallel to the ground.
  • Stretch out your arms and hold your legs under the knees.
  • Balance yourself on your pelvic bones while ensuring that your back is straight.
  • Hold this position for at least 30 seconds.

Limitation: If you are suffering from low blood pressure, diarrhea, asthma, or neck injury, do not attempt this asana. This asana is not to be performed by women who are pregnant or are having their menstruation.

10. Garudasana:

Garudasana Yoga for Slim Arms

This is also known as the eagle pose. This pose is said to help with issues such as asthma, lower backache, and sciatica. Further, this yoga pose is a most effective asana of yoga for toned arms.

How to do:

  • Begin in the tadasana pose and raise your left foot to place all your balance on your right foot.
  • Now, face the left foot downward with its toes pointing to the ground.
  • Hook your left foot under the right calf and balance on your right leg.
  • Stretch your arms in front of your and cross your arms with your right hand above your left.
  • Bend your arm to make your forearm perpendicular to the floor.
  • Also, ensure that the back of your arm must face each other and press the palms of your hands.
  • Hold the position for at least 30 seconds.

Limitation: If you are suffering from a knee injury, do not attempt this asana.

[ Read Also: Best Yoga Poses to Get Rid of Back Fat ]

11. Vajrasana:

Vajrasana is also known as the thunderbolt pose. It is an elegant asana of yoga to reduce arms. It will also helps you gain improved digestion and blood circulation, in addition to toning your pelvic muscles and your sciatic nerves.

How to do:

  • Sit with your legs stretched out.
  • Bend your left leg and bring your left foot back to your left buttock. Now, similarly, bring the right foot back to your right buttock.
  • Ensure that your knees are pressed to the ground and that your toes are together.
  • Now, place your palms (right on top of the left) and place them under your navel.
  • Bend your torso forward while exhaling and make your forehead touch the floor.
  • Hold this position for at least 30 seconds.

Limitation: If you are suffering from a slipped disc, spinal column issues, vertigo, or have undergone abdominal surgery, do not practice this asana.

12. Lolasana:

Lolasana which is also known as the pendant pose and helps in strengthening your upper back, abdomen, and arms. As it is a hand-balancing asana, to be practiced only if you have strong wrists. Moreover, this is most effective asana of yoga for slim arms.

How to do:

  • First, kneel and ensure that your thighs and torso are perpendicular to each other.
  • Place your right ankle under your left ankle.
  • Place the palms of your hands to the sides on the floor, readying yourself to lift your weight.
  • Now, you have to lift your torso and crossed ankles off the floor. If you are OK, you can choose to swing to and fro.
  • Hold this position for at least 10 seconds.
  • To release, bring your raised torso and crossed ankles down and rest in your initial position.

Limitation: If you are suffering from the following issues, refrain from practicing this asana –

  • Weak wrist
  • Injured or pain in the neck
  • Back pain
  • Hernia
  • Heart disease
  • Hypertension.

Although all the above-elaborated asanas will help your reduce arm fat, we recommend that your practice a few of them. We found that practicing all the asanas may not be a feasible possibility and hence, it may wear out your zeal quickly. So, to make the process of burning your arm fat easier, we recommend that your practice the following asanas –

  • Adho Mukha Shvanasana
  • Dandayamana Bharmanasana
  • Parivrtta Trikonasana
  • Ardha Navasana
  • Garudasana.

In addition to shedding the arm fat that hinders you in terms of activity and dressing, yoga also helps improve your overall well-being. The irrefutable benefits can be exponentially increased by practicing a positive and healthy lifestyle. Practice yoga, live healthily, and think positively to unravel the best version of yourself.

Images: Shuttersctock

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Dr. Suryavamsi is one of the leading Ayurveda specialists. He holds over 15+ years experience in Ayurveda Panchakarma Treatment and Yoga as well. He holds B.A.M.S degree which stands for Bachelor of Ayurvedic Medicine and Surgery. Dr. Suryavamsi holds the knack in treating range of health ailments such as stones in the kidney, prolonged troubles of arthritis or osteoarthritis and gout. Besides, he also provides the best solution to troubles like hair fall, irregular periods, etc. He is also adept at handling disorders in the spine such as Spine Disorders, and skin troubles like Vitilogo or Psoriasis. Dr. Suryavamsi shares his knowledge, advice and experiences in his articles on ayurveda treatments methods, home remedies and yoga that help in treating range of health problems.

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