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Yoga Poses To Reduce Upperarm Fat

All yoga postures are designed to reduce body fat and tone it. But the best are those that directly involve and apply pressure to the arms. The best exercise for this is the Surya Namaskar (Sun Salutation – Exercise). You would also be well advised to do more of the warm up exercises involving your arms, including arm rotations and flapping your outstretched arms by your side, a dozen times or more.

The asanas (Yoga poses) best suited to your needs are:

1. Tadasana II (Mountain Pose II in which you raise your arms above your head)
2. Ardha Chandrasana (Half Moon Pose)
3. Padangusthasana (Hand to Toe Pose)
4. Bhujangasana (Cobra Pose)
5. Dhanurasana (Bow Pose)
6. Janu Sirshasana (Forehead to Knees Pose)
7. Paschimottanasana (Head to Knees Pose)
8. Adho Mukha Vrikshasana (Hand Stand)
9. Sirshasana (Head Stand)
10. Viparita Karani (Legs-Up-the-Wall Pose)
11. Sarvangasana (Shoulder Stand)
12. Sethu Bandhasana (Bridge Pose)
13. Halasana (Plow Pose)
14. Chakrasana (Wheel Pose)
15. Mayurasana (Peacock Pose)
16. Kakasana (Crow Pose)
17. Bakasana (Crane Pose)
18. Kurmasana (Tortoise Pose)
19. Mandukasana (Frog Pose)
20. Adho Mukha Svanasana (Downward-Facing Dog)
21. Urdhva Mukha Svanasana (Upward-Facing Dog)
22. Ananda Balasana (Happy Baby Pose)
23. Ardha Uttanasana (Standing Half Forward Bend)
24. Baddha Konasana (Bound Angle Pose)
25. Marichyasana I (Pose Dedicated to the Sage Marichi, I)
26. Prasarita Padottanasana (Wide-Legged Forward Bend)
27. Upavistha Konasana (Wide-Angle Seated Forward Bend)
28. Uttanasana (Standing Forward Bend)
29. Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose)
30. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose I & II)
31. Matsyasana (Fish Pose)
32. Shalabhasana (Locust Pose)
33. Ushtrasana (Camel Pose)
34. Bhujapidasana (Shoulder-Pressing Pose)
35. Paripurna Navasana (Full Boat Pose)
36. Supta Baddha Konasana (Reclining Bound Angle Pose)
37. Supta Virasana (Reclining Hero Pose – with arms stretched taut above the head)

You should also do the following pranayamas (breathing exercises) that contribute to body heat and help burn fat from all the unwanted regions:

1. Kapalabhatti (Skull Cleansing)
2. Anuloma-Viloma (Alternate Nostril Breathing)
3. Bhastrika (Bellows Breath)

Finally, there is no alternative to a Yoga diet. For, no matter how much you exercise, if you do not check your calorie intake, you are bound to put on those pounds – in all the most unwanted places. So, the best thing to do, together with your poses and breathing exercises is to go on a Yogic diet that is light, pure and predominantly vegetarian. This is also called a Sattvic (pure) Diet. It consists, for the most part, of fresh fruit and salads, plainly steamed or sautéed vegetables with yoghurt and buttermilk. Steer clear of milk and milk products such as cheese and butter. Likewise, avoid spicy, deep fried, fast / junk foods, as also most non-veg fare.

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