Sleeveless summer is here! Why not proudly bare your bare arms with Yoga Teddy Bear? This month, our furry friend offers four poses sure to tone your arms. Whether you can do them all or whether you simply try, it’s always worth the effort! Remember, the more you practice, the easier it becomes. Spend 15 minutes with these four poses today!
1.
Side Plank / Most Excellent Pose (Vashistasana)
There’s a reason this pose translates
from Sanskrit as “The Most Excellent Pose.”
It not only tones your arms, it improves your balance, strengthens your
wrists, and best of all, it opens your heart.
Warm up in Plank Pose by starting on all fours. Place
your hands on the floor under your shoulders.
Stretch your legs out behind you tucking your toes. Flex your tummy and make your whole back
straight and long like a plank of wood.
Keep on breathing! When you’re
ready, shift your weight to one hand.
Bring your feet together and drop back so your other foot lands on
top. Reach your hand toward the sky and
breathe deeply. Most excellent! Be sure to try this pose on both sides.
2.
Four Limbed Staff Pose (Chattaranga Dandasana)
Fondly referred to by many yogis by
its Sanskrit name “Chattaranga!”, this pose is essentially a push down. Instead of doing regular push ups, try this
more controlled version of a tricep toner.
From Plank Pose, shift forward slightly.
Bend your elbows keeping them squeezed in close to your body rather than
splayed out to the sides. Lower until your
upper arms are parallel to the ground. Breathe deeply here for 3-5 breaths. If you
have the strength, push yourself back up into plank. Or lower to the ground. And rest before doing the pose at least three
times.
(Image from the new hardcover, full color Yoga Teddy Bear A-B-C Book)
3.
Leaping (or Jumping!) Crocodile (Makarasana)
This is an extremely rigorous
exercise described in detail by B. K. S. Iyengar in Light on Yoga. It will
generate heat, get your heart pounding, and strengthen your entire body. From Plank Pose, breathe in and lower into
Chattaranga Dandasana. When you breathe
out, press back up as powerfully as you can.
Ideally your hands and feet come off the ground. Move forward slightly with each jump. Try to do this five times forward, then five
times back to start. Don’t worry about
doing it perfectly, just do your best and have fun!
(Image: July Coloring contest winner No Ordinary Chick. Enter today and WIN!)
4.
Peacock (Mayurasana)
(Colored by No Ordinary Chick)
Most kids can do this pose until between 6-10 years
old. While it looks impossible, it
really is a matter of balance. And like
all yoga poses, a little regular practice creates surprising improvement in a
short amount of time. For Peacock Pose,
the key is courage! Just face your fears
and try it. Start on all fours with your finger tips pointing to your
knees. Step one foot back and then the other. Lean forward bending your arms until your
hips rest on your elbows. Keep looking
forward and try to lift one leg, maybe both until you are balancing on your arms. Balance like a capital letter “T.” Breathe deeply. (Tip: If you feel like you might fall on your
face, use a pillow!)
Enjoy practicing these four
arm-toning yoga poses, then bare your arms with gusto! Peace, Love and Nama-stay joyful, Yoga Teddy Bear
