June 14, 2016 Radhika Bose 4Comment

Chick Chick Chicken Chicken Wings

A.K.A Bingo wings

How to get rid of them ? Follow these arm toning stretches and you’ll be wingless very soon.

Oh if you are still wondering what I am talking about. I am referring to our triceps, biceps, deltoids. Unlike men, women struggle with the hanging piece of flesh coming out of our arms. With age they hang even more. What do we do about it ? We tone them and we tone them good with these super cool arm asanas.

Enough Said !!

Plank – Plank a day keeps the fat away


Inhale, lowering hips, coming onto toes and moving torso forward, with shoulders directly over wrists. Contract abs and straighten arms; keep body in line from head to heels.

Side Plank- Let’s Challenge ourselves


Exhale, rotating torso and stacking right foot on top of left. Press torso up (body in straight line) with abs tight. Raise right hand up, fingers toward ceiling; gaze up or forward. Inhale; return to plank. Repeat on other side.

Sage- Must not fall


From Plank, move your right hand over to the left so it’s at the top centre of your mat. Roll over to your left side and plant your left heel down so you’re balancing on the outside edge of your left foot, holding Side Plank. If this is too hard, bend your right knee and place your right foot flat on the ground in front of your left leg for support. After five breaths, lift your right leg into the air and plant the sole of your left foot firmly on the mat, coming into balancing star. Hold for another five breaths. Release your right arm down, coming back to Plank, keeping the right leg lifted a few inches above the floor.

Side Plank with Toe Hold- ok, alright, I can do this


From plank, transfer your weight onto your right hand and the outer edge of your right foot, reaching your left arm toward the ceiling. If it feels good, try to reach your right big toe to the ground so you have the support of your whole foot. Bend your left knee and take hold of your left big toe with your left thumb and peace fingers, then gently reach your heel toward the ceilings, lengthening the leg as much as it feels comfortable. Breathe here for 5 deep breaths. Release gently into plank, then repeat on the opposite side.

Downward Dog – The go to Yoga Pose

Kneel on all fours with hands directly under shoulders. Tuck toes under and exhale, lifting hips toward ceiling. Move shoulders away from ears, drawing front ribs in; push into hands and feet. Push away from the ground.

 Chaturanga- The plank balance


Exhale, keeping body in a straight line and bending elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.

Upward Dog- when down dog gets too basic


Inhale, lowering hips toward floor. Untuck toes; push into hands, straightening arms, lifting chest and engaging abs. Hug shoulder blades together and down away from ears. Exhale, lifting hips to return to Downward Dog.

Three Legged Dog- Woof Woof


Keeping your shoulders parallel with the ground, lift your right leg into the air, coming into 3 legged dog Hold here for five breaths.

Knee Up Plank- Giddy up


Move into the Plank position (top of a push-up). Hold for five breaths while drawing your navel up. Keeping your shoulders above your wrists, draw your right knee into your chest, holding for another five breaths. Then move back into Plank to prepare for the next pose.

Dolphin Pose – Down Dog’s distant cousin


From Downward Facing Dog, lower your elbows to the mat .This variation is easy on the wrists, but tough on the upper body. Keep pressing your heels toward the floor, holding here for five deep breaths.

Four-Limbed Staff- human hover board


From Plank, as you exhale, bend your elbows behind you, slowly lowering into the pose. Keep your abs engaged and your body in one straight line with the right leg lifted. If this is too difficult, rest the right knee on the floor. After five breaths.

One-armed Plank- Hmm..this doesn’t hurt 🙁


From plank, reach your right hand straight out in front of you, keeping your arm in line with your shoulder. Maintain a strong, steady core, and try to keep your hips level. Breathe here for 5 deep breaths, then repeat with your left arm.

Single Arm Lateral Raise- The plank will be the death of me


Raise your torso up till your right hand is completely straight and your left arm is raised parallel to the floor. Keep your abs engaged and torso stable and hold this position for a few moments. Then slowly lower your body to the starting position. Repeat the exercise by switching the weight to the right arm.

 Forearm Side Plank: Enough already


From forearm plank, move your right forearm so it’s parallel to the front edge of the mat. Transfer your weight into your right forearm the right outer edge of your foot, reaching your left arm toward the ceiling. Breathe here for 5 deep breaths. Come to a centre forearm plank and repeat on the left side.

Inverted Plank: That’s it !!


From a seated position with your legs together and long in front of you, place your hands behind you, fingers pointing toward your body. Press into your palms as you lift your hips high. Allow your head to fall back if that feels natural for your neck. Stay here for 5 deep breaths.

Opposite Arm & Leg Lift- Mind tricks


Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backward at the same time. Hold the position for a few seconds and then come back to the starting position. Repeat the same using your left arm and right leg. Repeat 15 to 20 times on both sides.

Shoulder Press Pose: What !!


From a forward fold with soft knees, place your hands on the ground (or blocks for a slightly more accessible option) behind your heels (fingertips facing your heels, wrist creases in one long line) as you bend your knees. Make a shelf for your legs with your arms and sit on your upper arms/shoulders (you can slightly bend your elbows to do so).Lift your heels off the ground. Breathe here for 5 deep breaths.

Handstand Rocks: Why Why Why


Press your palms firmly on the ground under your shoulders and straighten your arms. Keep the left leg lifted and rock forward and back, just starting to get your hips over your shoulders. Start to take small hops on your right leg. When you hop up, lift your left leg high so your hips are over your shoulders, and keep your right leg dangling down so your legs are in an “L” shape. Keep breathing though the entire movement, inhaling as you rock or lightly hop up and exhaling as you release.

L-handstand at Wall: I refuse to lift my feet off


Measure a leg’s distance away from the wall to determine where to put your hands. Face away from the wall on all fours. Place your hands shoulder-width apart on the ground where you measured your leg distance. Walk your feet up the wall until your body forms an “L” position, letting your head fall toward the ground. Stay here for 5 deep breaths.

Hope you liked my snarly comments and also the post. This is my inner monologue while doing any routine. Thought I’ll share my morbid thoughts with you and laugh at my expense.

Winner Winner Chicken Dinner

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4 thoughts on “No more Baggy arms !!

  1. Great stuff !!! m also yog enthusiast. I have been trying for handstand for a long time but not getting it without using a wall/support. After learning handstand I want to walk on palms 🙂 Can u help me out in learning handstand pose.

    1. Hi Mohit,

      Thank you for the kind words. I too suck at hand stands. So I am no one to give you advice on that pose. I can help you with anything else but that 🙂

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