Yoga poses for weight loss and toning arms
I used to dread tank tops. I could not define my arms or bend them, no matter how many weights I hoisted half-heartedly at the gym. Till I realized the miraculous ability of regular yoga practice, I used to get frustrated. It was not only a question of flexibility and relaxation, but of development of actual, lean muscle and of loss of hard-to-lose weight.
I will tell you the specific yoga exercises to lose weight and tighten arms which helped me to form strong and confident shoulders and biceps. It is also a trip of changing the weight of your personal body to make the change you desire to be a reality.
How Yoga Tones Arms and helps in losing weight.
Why this is so effective before we get into the poses, I would like to explain. I was skeptical at first, too. What would the slow and thoughtful movement have to do with heavy dumbbells?
Development of Strength (Functional)
The similar positions such as Plank or Chaturanga, make you support the whole weight of your body. It is this continuous action that makes your shoulders, triceps and core long lean muscle fibers. I also saw an increase in definition in my arms in a few weeks with regular practice that I hadn’t experienced in months of gym visits.
Vinyasa or Power Yoga styles will make your heart beat faster and give you an effect of a cardiovascular that burns calories. Moreover, these increases your resting metabolism by building more muscle. This implies that you use more calories when not on the mat and this is essential in weight loss.
My Favorite Yoga Asanas to Get Crazy Arms.
The following are the poses that formed the foundation of my arm-sculpting program. I advise that one should spend 5-8 deep breaths on each posture with emphasis on solid muscle involvement.
1. Plank Pose (Phalakasana)
This is where I started and it is a core and arm stabiliser.
My method: I squat on all fours and lift my feet back in order to have a straight line between the back of my head and feet. My hands are placed directly under my shoulders and my fingers are open. I squeeze my middle and push hard with my palms, and imagine that I am pushing the floor up. Straight off I experience a burning in the shoulders and triceps.
2. Four-Limbed Staff Pose (Chaturanga Dandasana).
This is the final arm toner. It resembles a push-up in movement, and it was the most difficult to perfect on my part. My technique: I roll forward without rolling backward (Plank). When I exhale, I pull my elbows and keep them close to my ribs and half bending down to the ground. My elbows form a 90-degree angle. I do not allow my shoulders to roll under my elbows. This position is a very tough workout of the biceps, triceps and deltoids.
3. Downward Facing Dog (Adho Mukha Svanasana).
Downward Dog is a fantastic shoulder and arm exerciser though it is a complete body workout. My method of doing it: I tuck my toes and lift the hips up and back of all fours. I really squeeze between my hands, flipping my arms upwards so as to widen my collarbones. I also vigorously attempt to press the floor at the away side and this produces a deep strengthening in my shoulders and forearms.
4. Dolphin Pose
Imagine it is Downward-Facing Dog with your forearms. It is a workout that changes everything in the shoulders.
My method: I begin with my forearms, with my elbows directly at the shoulders. I roll my toes and raise the hips up and back similar to Downward Dog. I hold my forearms at right angles and lean my chest towards my thighs. There is no denying the burn I have in my deltoids!
5. Side Plank (Vasisthasana)
This posture focuses on the less frequently used smaller stabilizer muscles of the arms and shoulders.
My way of doing it: Starting with a typical Plank, I roll on the outer side of my right foot and place the left foot on top. My left arm is raised up to the ceiling, and the fingertips of my left hand will be directly aimed towards the left heel. My right shoulder is toiling extra hours to make me stable and raised.
6. Crow Pose (Bakasana)
This arm balance was my final objective and getting it made me have an amazing arm confidence.
My way to do it: I will begin in a squat position with my feet together and my knees turned wide. I lie on my hands, flat on the mat, and apart my shoulders. I cuddle my elbows into a little ball and I put my knees way up on the backs of my triceps. Looking into the future I put my weight into my hands and raise up one foot and then the other off the ground. This is a pose that is demanding and develops enormous arm, wrist, and core strength.
My Sample Routine to Attain Optimal Results.
Consistency is key. This is a quick 15-minute regimen that I performed 4-5 times per week to achieve actual change.
Warm-up (2 mins): Cat-Cow stretches to warm up the spine.
Sun Salutations (5 mins): 3-5 rounds, with emphasis on powerful Plank and Chaturanga.
Pose Circuit (6 mins): Have each of the poses above (other than Crow) in 30 seconds and then take a 15 seconds rest. Repeat the circuit twice.
Cool-down (2 mins): Childs Pose and a mild chest stretch.
The Mind-Body Relationship: Not Only Physical.
The most surprising was the mental change. The stronger my arms became the more my confidence increased. I felt that I was a superpower not only in my physical body, but also in my capacity to target something and accomplish it. Yoga made me make improved food decisions not because there are too many restrictions, but because of self care which made my weight loss process faster.