Health and Fitness

To reduce the hanging fat on the arms and strengthen the hands, do these 2 yoga asanas, learn the right way to practice

Chaturanga Dandasana and Adho Mukha Svanasana are two such yogas, with the help of which you can reduce the fat or obesity of your arms.

Talking about workouts, women often forget to exercise their shoulders. At the same time, hanging or saggy arms do not look good on any person. We often do yoga focusing on our whole body but don’t focus on well-shaped strong arms. To get toned arms, you need to take a two-pronged approach. You may need to do cardio with strength training to activate the muscles and reduce your body fat. In such a situation, yoga can help more than workouts. Yoga will help to work the full capacity of your arms. Almost every yoga pose where you are raising your body will help you with toned arms. Let us tell you about 2 such yoga asanas, which will help you to get lean, strong, and toned arms with a solid look.

If you want to learn different types of yoga that can help you reduce weight and lead a healthier life then you should join the Weight Loss Retreat.

Chaturanga Dandasana

Chaturanga asana strengthens and tones the wrists, abdominal muscles, arms, and lower back. This helps prepare the body for a more challenging balance. Like the traditional push-up, it also strengthens the muscles around the spine, which helps to improve posture. As part of the Surya Namaskar sequence, Chaturanga is practiced several times during Ashtanga, Vinyasa, and Power yoga classes. If this exercise is done with patience, it can save you from injury. Doing this continuously for a long period of time can give a powerful and well-toned body.

Correct way to do Chaturanga Dandasana:

  • Begin with Balasana with your arms extended.
  • Raise your hips so that your shoulders are in a straight line with your palms.
  • Now place the knees under the pelvic bone. Make sure the back of your neck is on.
  • The head is parallel to the ground.
  • Make sure your shoulders are pushed away from your ears and your tailbone is tucked in with the contraction of the abdominal muscles.
  • Now without changing the position of your upper body, pull your right leg back and then the left one by tucking in your toes.
  • And your body should be in a straight line starting from the shoulders.
  • Begin by bending your arms at the elbows, keeping your body in a straight line until it challenges your body’s strength.
  • Have to shift the body weight forward slightly and bend your elbows towards your torso. And in this case, your body should be two inches above the floor.
  • Keep doing this pose for at least 10 seconds with normal breathing.

Adho mukha svanasana

Adho Mukha Svanasana is very beneficial in strengthening the outer arms and your elbows. It helps to tone the external muscles along with the bones. This is beneficial in many ways. It reduces stress and also helps in reducing its effect on women during menopause. Let’s know the correct way to do it-

  • First, lie down in Balasana with your arms extended forward.
  • Raise your hips to a tabletop position.
  • Bend your toes to straighten your leg.
  • Try to lower your heels and keep the soles of the feet completely on the mat.
  • At the same time extend your arms straight, push your chest out and relax the head and shoulders.
  • Do this pose for at least 10 seconds with normal breathing.

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