The triceps sits on the underside of your upper arm. A common problem area for older women, the triceps sags from under-use creating what some people refer to as "bat arms." Perform strength training and resistance exercises to tone your triceps. Yoga poses employ your body weight as resistance.
Side Plank
Perform the yoga pose called side plank, or vasisthasana, to strengthen your triceps muscle. Lay face-down on your mat, hands flat on the floor by your shoulders, elbows squeezing against your rib cage, legs extended and your feet flexed so your ankles are of the floor; this is the plank pose. Exhale and push yourself up by straightening your elbows. Inhale. Exhale and lift your right arm off the ground and turn your body to the right 90 degrees as you reach for the ceiling; you are now facing the wall on your right side. Your left palm, left armpit and left foot should form a triangle with the floor. Take three to five deep breaths here and repeat on the other side.
Dolphin Plank
Use dolphin plank, also called salamba sirsasna, to target your triceps with yoga. Lay face down on your yoga mat and place your body in plank position. Exhale and push back as you bend your waist to lift your buttocks toward the ceiling, forming a triangle with the floor. Your arms are fully extended, your neck is relaxed, and your heels are reaching for the floor. One arm at a time, place your hand and forearm flat on the floor, and keep your elbows directly underneath your shoulders. Only your forearms, including your hands and the bottom side of your toes touch the mat. Hold for three to five breaths and slowly lower yourself to the floor.
Four Limbs Staff Pose
Perform the four limbs staff pose, also called chaturanga dandasana, to exercise your triceps. Position your body in plank pose; keep a forward gaze throughout this exercise. Check to see your fingertips are pointing forward. Exhale and bend your arms a few inches or as much as 90 degrees. Inhale and press back up to plank to complete one repetition. Intensify this yoga triceps exercise and lift one leg off the ground as you push up; alternate legs.
Cobra Pose
Cobra pose, also called bhugangasana, strengthens your triceps. Get into the plank position. Exhale, lower yourself down to the mat with control and untuck your toes. Inhale and press your lower body into the floor from the pubis to the top of your feet; keep the buttocks relaxed and the big-toe joints touching. Exhale and press with your hands to extend your elbows until the bottom of your ribcage comes off the floor. Hold for three to five breaths and slowly lower yourself back down to the floor.
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