1. Work Like a Dog to Tone Arms
Begin toning arms with yoga trying the downward-facing dog pose. Start this pose on your hands and knees on the floor. The knees are directly below the hips, and the hands are palm-down directly beneath the shoulders. Extend the feet directly behind, flex the feet and tuck the toes under. Exhale slowly and raise knees from the floor. Keep the feet and hands firmly planted in the floor. Try to straighten the knees and back. The goal is to have the back completely aligned with the arms. Lock your elbows. The pose basically folds the body in half at the hips. Release after several breaths by returning the knees to the floor.
2. Use All Four Limbs
Practice the yoga position called four-limbed staff pose for great arm toning and strengthening. Start the pose on your hands and knees on the floor. Keep your feet directly behind you and flexed, with the toes tucked under. Hold the back very straight and the arms straight with the palms on the floor. Lift the knees from the floor and straighten the legs, keeping the legs and back and head all aligned. Slowly lower your body and legs to a couple inches from the floor. Avoid the tendency of the back to bend. Hold this pose for a couple breaths in the beginning and build the time up.
3. Being a Crane Will Bring Toned Arms
The yoga crane pose can strengthen and tone arms over time. This is an intermediate-level pose that supports and balances all the weight of the body on the arms. Begin the pose by crouching down on the floor with your feet a couple inches apart. Place your hands palms-down on the floor directly in front of your body, and spread your fingers. Lock the elbows and lean forward. Press the inner knee into the outer elbows. Bring feet in under the butt and balance until you can lift your feet from the floor. Balance as long as possible and then slowly return feet to the floor.
4. Plank Pose for Toned Arms
Get toned arms practicing the dolphin plank pose. Begin this pose on your hands and knees. Lower your upper body to rest on your forearms instead of your palms. Clasp hands together. Step one foot out at a time to extend legs straight behind. Keep the body completely straight. Hold this pose for several breaths. Release by returning to knees.
5. Go Upside Down
Arm toning occurs after practicing handstands. This intermediate-level inversion pose bears all body weight on the arms. Begin the pose crouching on the floor. Place hands shoulder width apart in front of your feet. Kick one leg up at a time. Keep the leg close to the body until it is above your body and then extend it. Try this pose against a wall at first.
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