WORKOUT FOR YOUR ARMS

One of the most essential tools of your body is your hands as they help your move, carry, and create things. They play a vital role in your daily chores. Be it in your office or home whenever you lift heavy things, you are applying a great amount of pressure and force upon your hands.

So, in order to rejuvenate, fortify and prevent your hands from the depletion, you need to pick up some regular workouts emerged only for their health. Today, we are going to teach you some Yogasanas that tone and stretch the muscles in your hands and shoulders.

Kumbhakasana

Kumbhakasana is one of the few advisable asanas to start with hands. It’s a ‘Plank Pose’ that stretches muscles in your shoulders, arms and trunk. In Sanskrit terms, Kumbhaka means ‘Breath Retention’ and asana means the pose. You need to hold your breath during the Asana. But, if you’re doing it for a long time, you can practice it with short breaths as well.

Kumbhakasana with one hand

This is the modified version of Kumbhakasana that we wish to teach you in this week. Apart from the Kumbhakasana which targets both legs and arms in a simultaneous effort, One-hand-Kumbhakasana builds atargeted pressure on arms and shoulders. So, in this article we’re going to teach you Kumbhakasana with one hand as this lesson is particularly dedicated for your arms.

How to perform it?

Come into a tabletop position placing the wrists directly under the shoulders and the knees under your hips. Tuck your toes under while driving your feet backwards. Lower your head slightly in order to align your neck with the spine. Slowly adjust your body into a straight line while pulling your abdominal muscles in. Prevent your hips from drooping by maintaining a sustainable balance.

When you achieve a perfect balance, your body will form a straight line from your heels to the top of your head. Make sure you are not bending your arms. Allow the total weight of your body to be carried on your toes and palms.

Now lift your right arm off the ground and take it into the air pointing it towards the right side. Keep it aligned with your shoulder level and parallel to the ground. Shift the entire weight onto your left hand. Then, lift your left leg off the ground and take it into the air pointing it towards the left side. Lock its knee to form a straight line. The total weight of your body is now carried only on your right hand and the left knee and this builds up some stress and resistance.
Hold this pose for at least 30 seconds and repeat it on the other hand and leg. You can also do 7 to 8 repetitions on each side to gain extra benefits.

Reverse tabletop pose

Sit in Dandasana and outstretch your legs in front of you. Place your hands behind your hips and with your fingers pointing towards your feet. Bend your knees with your shins adjusted directly under your knees and with the feet firmly pressed against the floor.

Adjust your hips and thighs before you lift your hips. Squeeze your glutes and abs while looking up. Press your feet and hands down against the floor, and lift your hips off the ground to elevate your body into a reverse tabletop position.

Fix your gaze on the ceiling. . Maintain a straight line from your knees to your chest. Stay in this pose for at least 30 seconds with regular breaths and try to achieve a great balance.

Reverse Tabletop with one leg raised

This is the extended version of the reverse tabletop pose. Sit in Dandasana and outstretch your legs in front of you. Place your hands behind your hips and with your fingers pointing towards your feet. Bend your knees with your shins adjusted directly under your knees and with the feet firmly pressed against the floor.

Adjust your hips and thighs before you lift your hips up. Squeeze your glutes and abs while looking up. Press your feet and hands down against the floor, and lift your hips off the ground to elevate your body into a reverse tabletop position.

Fix your gaze on the ceiling. Maintain a straight line from your knees to your chest. Finally, release your right knee and lock it as you lift your leg towards the sky. Point the leg towards the sky with the knee firmly locked. Stay in this pose for at least 30 seconds with regular breaths and try to achieve a great balance. Repeat the same pose on the other leg.

Reverse plank with non-raised hips.

In this modified version of the pose reverse plank or Purvottanasana, you don’t need to lift your hips any higher; instead you need to balance your body on the bottom of your feet and your hands.

Sit in Dandasana and outstretch your legs in front of you. Place your hands behind your hips and with your fingers pointing towards your feet. Press your big toes outwards and bend the feet towards the floor.

Adjust your hips and thighs before you slightly lift your hips. Press the bottom of your feet and hands down against the floor, and lift your hips off the ground until your form a straight line from your ankles to your chest.

Press your shoulder blades against each other to lift your chest as well. Fix your gaze straight ahead. Maintain a straight line from toes to your chest. Stay in this pose for at least 30 seconds and try to achieve a great balance.

Core benefits of these asanas

• These workouts strengthen especially your arms, wrists and shoulders.
• They strengthen the muscles along your spine.
• They strengthen your abdomen muscles.
• They also stretch your legs and their ankles.
  
  Note: If you encounter side effects while practicing these poses, immediately stop practicing them and consult your physician before you resume. Those who are in the final stages of pregnancy are also advised to consult their physician before attempting these workouts.