By The Positivity Charge
Lifting weights isn’t the only way to get your arms bikini and beach ready. Even if you just want your upper arms to stop waving several minutes after your hand stops (wiggle wiggle) you can practice three simple yoga moves to tone not only the biceps, but the supporting muscles of the upper arm, including the triceps, deltoids, scapula, trapezius, and rhomboids. These muscles all work together, not only to give you defined arms, but to support your posture and give your body a lean, toned appearance.
The three yoga poses listed below can be practiced as separate postures or incorporated into a Vinyasa flow to really target your arm muscles and create the biceps of your dreams.
Chaturanga Dandasana (Pushup Pose) – Chaturanga is a challenging yoga posture that builds almost every muscle of the upper body, from front to back, including the chest, arms and, upper back. Alignment is key in this pose, to make sure you are targeting the muscles of the upper arm properly. As an extra bonus, when you do this pose right, you will also work your core – an area that is often neglected.
Starting from Downward Facing Dog (Adho Mukha Svanasana) make sure your fingers are spread wide, and that you gently grip your yoga mat with the tips of your fingers, making a small space between your palm and the floor.
Your core should be engaged, and your legs stretched long behind you with the toes curled under slightly. When you start to move forward into the push-up position or high plank, your hands should align right underneath the shoulders. As you start to lower your body, keep the elbows tucked into the side of the body so that your inner arm touches your ribs as you hover a few inches from the ground. Breathe deeply and make sure to hold for at least five full counts before pushing back up and into Adho Mukha Svanasana in an active rest position. You can start with five repetitions, holding for five full breaths, and as you get stronger build up to ten or more.
Revolved Adho Mukha Svanasana (Downward Dog with a Twist) – If you are going to transition from Chaturanga into this posture, you will do so from the resting phase. From Adho Mukha Svanasana, you will move into a side plank position, but with your hips higher from the floor than they usually are. This will engage your arms and core if done properly.
With the top arm, reach underneath and through, as if you are trying to grab a bag or backpack that sits just to the side of you – only you are reaching for it underneath the body. The top arm will complete a wide arc, from full extension toward the ceiling, all the way under the ribs and behind them. In order not to fall out of the pose, keep your hips aligned perpendicular to the floor. Repeat five repetitions on each side, pausing briefly in Adho Mukha Svanasana in between.
Vasisthasana (Moving Side Planks) – Begin with your hips, knees and ankles aligned in high plank, revolve onto your left side, with the left arm supporting you, and the right foot resting on top of the supporting left foot. Hold the side plank position for five full breaths and then return to high plank.
Walk forward on your hands and feet without allowing the knees to touch the floor, 1, 2, 3 steps forward, and 1, 2, 3 steps back – similar to a stick bug moving on a branch. You will return to the original side plank position. Repeat this same side movement, returning to high plank, and moving forward three steps and back three steps on the right side. You will work your biceps, triceps, chest, shoulders, and core.
By adding these yoga postures into your regular practice, you’ll notice extra definition, tone, and strength after a few weeks. That bright red bikini’s only competition will be your smoking hot biceps.
Join us 3-25-17 for The Positivity Charge health and wellness day retreat! The event kicks off at 9:50 am with a group workout session led by Tania followed by a workshop of the attendees’ choice. You may know her from HipHopAbs, Shakeology, INSANITY, Focus T25 & CIZE!, CIZE Format Expert, Britney Spears and as an Elite Beachbody Coach. We will offer 3 workshops, BUILD, BODY and FUEL instructed by prominent Philadelphia figures: CBS correspondent Anita Oh, Amazon selling author Tia Johnson, and founder of Eat Your Way To Wellness, plus another soon to be announced spokesperson. Lunch will be provided, and other surprises are in store for the rest of the afternoon. TPC’s expo features local businesses including: The Juice Merchant, Orange Cryo Wellness, Talia Eidel, Ana Ono Intimates and vegan cosmetics from Baby Bat Beauty.
For more information and tickets click here.