Yoga to reduce upper Arm Fat.

Yoga is an ancient system of wellness. It involves a set of physical and breathing exercises that have been developed over millennia to keep both the body and the mind in good condition. Over the years, yoga has become popular as an alternative form of treatment and exercise. This article deals with yoga poses to reduce upper arm fat. You can try any or all of the forms to get toned arms.

1.Downward Facing Dog:

Its a very easy yoga pose. Its also called  "adho mukha svanasana". It takes the shape of an inverted V shape. In this, you push your upper back and arms as far inside as you can. When done correctly and on regular basis, strengthens the upper arms and tightens the muscles that are not used on a daily - basis.

	STEP 1: Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades.
	STEP 2: Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.
	STEP 3: Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Let your head hang down in a relaxed sort of way.
	STEP 4: When you have placed your back and your legs correctly, stretch out your arms. This results in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. In this Asana, the back should be lengthened along its entire length. Take your time to work out the stretching further and further.

2.Quarter Dog:

This is a variation of downward facing dog yoga. In this, the elbows carry the weight. This is most preferable for arm size reduction as it targets only the upper arm muscles.

3.Plank Pose:

Kumbhakasana  — is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and spine. Its name comes from the Sanskrit words "kumbhak," which means "breath retention," and "asana," which means "pose."

Instructions:

Begin on your hands and knees, with your wrists directly under your shoulders. Breathe smoothly and evenly through your nose. Bring your thoughts to focus on the present moment.

Spread your fingers and press down through your forearms and hands. Do not let your chest collapse.

Gaze down between your hands, lengthening the back of your neck and drawing your abdominal muscles toward your spine.

Tuck your toes and step back with your feet, bringing your body and head into one straight line.

Keep your thighs lifted and take care not to let your hips sink too low. If your butt sticks up in the air, realign your body so your shoulders are directly above your wrists.

Draw your pelvic floor muscles toward your spine as you contract your abdominal muscles. Keep your head in line with your spine. Broaden across your shoulder blades and across your collarbones.

Draw down through the bases of your index fingers — do not let your hands roll open toward the pinkie fingers.

Press the front of your thighs (quadriceps) up toward the ceiling while lengthening your tailbone toward your heels.

Hold the pose while breathing smoothly for five breaths. If you are using the pose to build strength and stamina, hold for up to five minutes.

4.Crow pose:

The Sanskrit name for this pose, "Bakasana" (bah-KAHS-uh-nuh), comes from the word "baka." Although it is usually referred to as "crow," it is more accurately translated as "crane." However, both "Crane Pose" and "Crow Pose"  means same. In this the entire weight of the body is supported by arms. 

This pose requires a good deal of strength, so it is often performed closer to the beginning of a yoga class. Be sure to warm up thoroughly with several Sun Salutations (Surya Namaskara) and Garland Pose (Malasana) before attempting Crow.

	STEP 1: Put your hands flat on the ground. Lift your heels and shift your weight to your hands.
	STEP 2: Lift your feet and keep your balance on your hands. Try stretching your back in order to keep your chest free. Breathe in and out quietly and concentrate on a spot in front of you. As you progress, try to keep up this exercise longer and longer and to work out the stretching of the back further and further.

5.Firefly pose:

 It s also called  Tittibhasana.This is the most tenacious pose. When holding this pose, one has to move their legs forward so as to depict a firefly. This is one of the best Yoga Poses To Reduce Upperarm Fat and it also works out the leg muscles.This is an arm balancing posture that incorporates the legs flexibility with core strength.

Here's a video for easy understanding:

1. Begin in Downward Facing Dog pose. Jump your feet up so they land behind your hands.
2. Walk your hands through your legs and press your hands behind your calves, trying to crawl deeper through your legs. Once your arms and shoulders are as far back behind your thighs as you can get them, plant your palms firmly behind your feet cupping your heels with your thumb and index finger.
3. Bend your knees and squat down, resting the backs of your legs as close to your shoulders as you can.
4. Make sure your palms and fingers are spread wide as you shift weight into them. Lift your feet off the floor, either one at a time, or both together. At first your elbows will bend as you try to straighten your legs. Once you feel strong and stable, begin to straighten your arms. Squeezing your thighs against your upper arms will help you get more height.
5. Hold for five breaths and then release your feet to the floor.

6. Four Limbed Staff Pose:

Its called Chaturanga Dandasana ((chaht-tour-ANG-ah don-DAHS-anna) 
chaturanga = four limbs (chatur = fouranga = limb) danda = staff (refers to the spine, the central "staff" or support of the body).It strengthens the arms, wrists and abdomen.Chaturanga is like a push-up, and as such is a great arm strengthener. This is among the most tiresome yoga poses, but also one of the best yoga poses to tighten upper arms.

Have added the video for better illustration.

1. From Plank position, come a little bit forward on your toes.

2. Bend the arms straight back, keeping the upper arms hugging into your sides as you lower down toward the floor.

3. Stop when your forearms and upper arms are at a right angle.

3. Keep the whole body very straight.

4. Roll over the toes coming into Upward Facing Dog.

 Hope you all will find these yoga poses useful.The best thing is , you can opt for one pose or try out all of these as per your wish. Daily practice will surely result in firm and toned arms. So, BYE BYE flabby arms.