×
spinner

Yoga Poses to Strength and Tone your Arms

6 years ago | Yoga and You
DESCRIPTION
Yoga Poses to Strength and Tone your Arms

Practicing these yoga poses strengthens the core and the arms. A strong core is essential for a strong back and it uses your bodyweight to sculpt the shoulders and arms.

Santolanasana
As the core is engaged, the Manipura chakra is stimulated. We find wisdom, self-confidence, and feelings of wellbeing when the manipura chakra is in balance. When this chakra is imbalanced, we may feel tired, weak and ill. Anatomically, the solar plexus governs the pancreas, digestive system’s organs, and the adrenal glands.
Ek Hath Santolanasana
As the hips are lifted and the core is engaged, the Manipura Chakra is stimulated. The key to a healthy, open solar plexus chakra is finding a balance between making sure that your voice is heard without being pushed aside, but without overpowering other people with false displays of confidence/power.
Besides, a balanced solar plexus ensures that all the abdominal organs function effectively.

Child's Pose — Balasana (bah-LAHS-uh-nuh) — is a common beginner's yoga pose. It is often used as a resting position in between more difficult poses during a yoga practice. The word "Balasana" comes from the Sanskrit words "bala" (meaning "child") and "asana" (meaning "pose").

Steps to follow
Kneel down on your palms and knees
Palms exactly in line with shoulders with focus on elbow
Inhale and lift knees up bringing your body forward
Grip the floor with toes and keep the knees straight
It is important to keep back straight with wrists, elbows and shoulders in a straight line
Arms should be kept straight right below shoulders
Focus the gaze towards floor ensuring that it is a feet or two away from the ground forward from the arms
Hold the final posture for 1 minute
Now bring your elbows to the ground
And come in the plank posture
Make sure your posture is right, the neck always follows the spine
Hold it for a minute
Now come up and do an ‘Ek Hath Santolan’ or the side plank
Raise your hips upward and make sure it is aligned with your whole body
Hold it for 30 seconds
You can either look up or look forward, try to find your balance and maintain the posture
Now do it on the other and hold it for about 30 seconds
Now come down on one of your elbows and hold this posture for about 30 seconds
Repeat it on the other side
Now come down and relax in the child's pose

Begin on your hands and knees. Center your breath, and begin to let your thoughts slow down. Turn your awareness inward.

Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels.

Those with very tight hips can keep their knees and thighs together.

Sit up straight and lengthen your spine up through the crown of your head.

On an exhalation, bow forward, draping your torso between your thighs. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor.

Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. Lengthen from your hips to your armpits, and then extend even further through your fingertips.

Let your upper back broaden. Soften and relax your lower back. Allow all tension on your shoulders, arms, and neck to drain away.

Keep your gaze drawn inward with your eyes closed.

Hold for up to a minute or longer, breathing softly.

To release the pose, gently use your hands to walk your torso upright to sit back on your heels.



Benefits

Santolanasana
Strengthens thigh, arms and shoulders
Makes spine and abdominal muscles robust
Improves balance in the nervous system
Stimulates the manipura chakra
Develops Core Strength
Strengthens the entire back
Energizes the entire body and instils feeling of positivity
Develops a sense of inner equilibrium and harmony

Ek Hath Santolanasana
Strong and sculpted arms: The asana requires you to balance on one arm, so this is a great pose for strengthening your shoulders, wrists, and arms. Make sure to keep your arm strong.
Strengthens the core: As we engage the abs and the lower back for balance.
Tones the obliques and reduces the belly fat.
Increases flexibility: As we are required to crunch the oblique and hold the toes of the raised leg, the hamstring flexibility is improved.
Improves balance and focus: as the asana requires us to be aware and spread the body weight equally on the hand and foot.
Great full body workout

Child’s Pose
Child's Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue.
It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.
This resting pose centres, calms, and soothes the brain, making it a therapeutic posture for relieving stress.
When performed with the head and torso supported, it can also help relieve back and neck pain.
Sometimes used as a counter-pose to backbends, Child's Pose restores balance and equanimity to the body.
Regular practice of Child's Pose also teaches conscious exploration of the breath.
As the front of the body releases onto the thighs, the frontal ribs and abdominal muscles become slightly compressed.
This restriction allows for a deeper opening of the back of the torso as the lungs expand behind the body.
As this happens, keeping the breath slow, long, and steady allows for a new awareness of the breath's path through the front and back of the body.

Cautions
Avoid Santolanasana and Ek Hath Santolanasana in case of a serious wrist, elbow or shoulder injuries.
Do not practice Child's Pose if you have a current or recent knee injury. Women who are pregnant should only practice a wide-legged variation of the pose — do not press the belly on top of the thighs.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practising yoga.









Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com