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Best & Effective Yoga to Reduce Arm Fat | Lose Arm Fat in a Week

Mihika Savani -
Table of Contents +

Many routine chores involve significant arm movements. Yet ironically, arm flaps are very common. Reasons could be lack of proper diet and water retention. In other cases, it could simply be due to a lack of muscle toning exercises.

In any case, one can tweak their exercise regime and add yoga to reduce arm fat. Defining and toning muscles can help boost metabolism significantly. Yoga for arm fat can strengthen the upper body and provide good posture.

Here are five yoga poses to reduce arm fat:

1. Sahajbhavasana or Three way Arm Stretches to Reduce Arm Fat

‘Sahaj Bhava Asanas’ are simple asanas to get in a state of readiness.

How/Whom Sahajbhavasana helps: Arm stretches done in these three variations prepare the body for the whole day. Women of all ages can easily perform these.

How to do Sahajbhavasana: Stand straight. (Beginners may sit in Vajrasana)

Variation 1- Stretch your arms straight out in front.

  • Palms faced down, completely stretch out your fingers. (Stretches- triceps). Hold for 15 seconds.
  • Raise palms perpendicular to the floor. (Stretches- wrists and biceps) Hold for 15 seconds.
  • Hold the position, pull in your fingers into a fist, rotate the wrist five times clockwise and five times anticlockwise. (Stretches- shoulders and full arms)

Variation 2- Repeat all three steps with arms stretched out on your sides.

Variation 3- Repeat all three steps with arms stretched out and raised above your head.

Frequency: This can be done as soon as you step out of your bed. You can do two reps (repetitions) of all three variations.

Results: Stretching the tired muscles rejuvenates the blood cells and enhances blood circulation. This further helps the cells get oxygen and nutrients for building a better metabolism.

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2. Sarpasana or Cobra Pose to Reduce Arm Fat

‘Sarpasana’ is enacting the Cobra position while stretching your arm muscles and enabling blood flow.

How/Whom Sarpasana helps: The use of your arms is pivotal in this asana. The majority of body weight and balance is on the arms. People with high blood pressure should make slower movements. Avoid strain on the chest.

How to do Sarpasana:

  • Lie down on your stomach.
  • Take the support of palms faced down near your chest.
  • Slide your upper body upward like a rising cobra.
  • The lower body remains intact. The abdomen region should touch the ground.

Frequency: Thrice. Hold the position for 30 seconds while normal breathing.

Results: It strengthens and tones the muscles and helps lose accumulated arm fat.

3. Adhomukha Shvanasana or Downward Dog Pose to Reduce Arm Fat

It is often performed as a part of the suryanamaskar sequence to enhance body balance. (Also read 12 benefits of suryanamaskar)

How/Whom Adhomukha Shvanasana helps: Practice this asana of yoga to lose arm fat and stimulate body balance. The arms and the back get entirely engaged. People with back and shoulder injuries should avoid it.

How to do Adhomukha Shvanasana:

  • Lie down on your stomach.
  • Press your palms on the floor and take support of your arms. Pushing your hips backward, raise your lower body.
  • Form an inverted V. (Maintain steady breathing)
  • Try to keep your heels touched to the ground.
  • Keep your knees and elbows straight.
  • Look towards your navel to feel that stretch.

Frequency: 3 reps. Hold the position for 30 seconds in the first two and at least 1 minute in the last rep.

Results: Works on your body balance. Both biceps and triceps get engaged, which is essential for tighter muscle definition.

4. Chaturanga Dandasana or Low Plank Pose to Reduce Arm Fat

This pose is performed with the support of your palms and toes. Working against gravity, your body should be parallel to the ground.

How/Whom Chaturanga Dandasana helps: This asana is the best yoga for slim arms. When combined with a joint strengthening regime, it works wonders.

How to do Chaturanga Dandasana:

  • Lie down on your stomach.
  • Press your palms on the floor and take support of your arms—elbows at a right angle along the body.
  • Pressing your toes on the ground, feet should be perpendicular to the floor.
  • Raise your body parallel to the ground.
  • Keep your knees and elbows straight.
  • Look straight (To avoid neck strains, you may look towards the floor)

Frequency: 2 reps. Hold the position for 30 seconds or 1 minute, as per capacity.

Results: Enhanced body balance. Works directly on the focus area- your arms, and helps reduce flaps.

5. Gomukh Asana or Cow Face Pose to Reduce Arm Fat

Performing this asana will refocus the energy to your arms.

How/Whom Gomukh Asana helps: While practicing yoga asanas to reduce arm fat, it is vital to not over-strain. It is a seated asana and might be performed during meditation.

How to do Gomukh Asana:

  • Sit in vajrasana.
  • Raise your right arm, bend your elbow and take it behind your back. Try to touch the upper arm to your right ear.
  • Take the left arm behind your waist and hold the right hand.
  • Look straight.
  • Repeat with the other arm.

Frequency: Once with each arm. Hold each position for 30 seconds or 1 minute, as per capacity.

Results: This position will tone the triceps area to reduce arm flaps.
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