Did you know that yoga not only enhances flexibility and mental relaxation, but also serves as an effective “secret” to slim down your arms, bringing firmness and balance to your body? With yoga poses that focus on the arms and shoulders, you will quickly notice positive changes — from leaner arms to a more confident and graceful posture. In this article, Olaben will guide you through 10 simple yet effective yoga exercises for slimmer arms that you can easily practice at home.
1. Downward Dog Pose
This is an ideal warm-up pose, helping to stretch the entire body while strengthening the biceps, triceps, deltoids, and shoulders. As a result, your arms become more toned and lean.
How to practice:
- Start by lying face down on the mat.
- Press your palms into the floor, slowly lift your hips up toward the ceiling, forming an inverted V shape.
- Hold the pose for 5–8 breaths, maintaining steady breathing.
2. High Plank
Plank is a famous full-body exercise, particularly effective for arms and shoulders. The high plank also strengthens your core and improves stability.
How to practice:
- From Downward Dog, shift into a plank position, keeping your body in a straight line. Shoulders stacked above wrists.
- Engage your core and lengthen the spine.
- Hold for 3–4 breaths. Optionally, lift hips slightly on exhale and return to plank on inhale, repeating 3–5 times.
3. Chaturanga (Low Plank)
This is the yoga version of a push-up, targeting arm and shoulder strength while toning the core.
How to practice:
- Begin in a high plank, engaging the core.
- Shift forward slightly, bend elbows, and lower your body close to the floor, keeping the core strong and avoiding sagging hips.
- Hold for 3–4 breaths at the lowest point, then press back up with arm strength.
- Repeat 3–4 times for better results.
4. Cobra Pose
This pose stretches the spine while toning the back, abs, and arms.
How to practice:
- Lie face down, elbows bent, hands under shoulders.
- Press palms down and lift the chest and upper body, keeping hips and legs on the floor.
- Gaze forward and hold for 3–4 breaths.
5. Side Plank
A plank variation that challenges the arms to support the body’s weight, while effectively burning fat.
How to practice:
- From high plank, place your right hand firmly on the ground.
- Shift weight to the right side, lift the left arm toward the sky, open the chest, and align the body in one straight line.
- Hold for 5–8 breaths, then switch sides.
6. Forearm Plank
The forearm plank increases pressure on the shoulders, arms, and core–hips, helping to build lasting strength.
How to practice:
- Start in a high plank, then lower one forearm at a time to the floor, elbows directly under shoulders.
- You may interlace your fingers for support.
- Engage your core and hold for 5–8 breaths.
7. Locust Pose
This pose strengthens the back and core while improving overall body stability.
How to practice:
- Lie face down with arms alongside your body, forehead resting on the mat.
- Inhale, lifting chest, head, and legs simultaneously. Extend arms straight back without touching the lower back.
- Hold for 3–4 breaths, gradually increasing to 5–8 breaths.
8. Reverse Plank
The reverse plank engages the triceps and shoulders while stretching the chest and abdomen.
How to practice:
- Sit on the floor with legs extended, hands placed behind the hips.
- Slowly lift your hips, creating a straight line from feet to head.
- Hold for 5–8 breaths with deep breathing.
9. Fallen Triangle
This pose requires coordination of arms, shoulders, hips, and core, building full-body strength.
How to practice:
- Start in Downward-Facing Dog. Inhale and lift your right leg high.
- Exhale, bend the knee and thread the leg under your torso, extending it out to the opposite side.
- Shift weight into the right hand, lift the left arm toward the sky, open the chest, and keep the right arm steady.
- Hold for 3–5 breaths, then switch sides.
10. Crow Pose
This arm balance pose tones the arms, shoulders, and core while enhancing focus.
How to practice:
- Squat down, placing both hands on the mat shoulder-width apart.
- Bend the elbows and bring knees close to the armpits.
- Shift weight into the hands, slowly lifting feet off the floor while keeping hips high.
- Maintain for 5–8 breaths, gazing forward.
Enhance Your Yoga Practice with Olaben Apparel & Accessories
To get the most out of your yoga sessions, aside from practicing with correct techniques, you’ll also need suitable apparel and accessories. Comfortable, stretchy leggings, supportive bras, or breathable crop tops will boost your confidence in every move. In addition, a high-quality yoga mat and supportive accessories are essential “allies,” helping you stay stable and safe during practice.
With a wide range of collections, from women’s yoga wear to versatile sportswear, Olaben offers not only comfort but also modern athleisure style. When you’re prepared both mentally and in your outfit, your yoga journey will definitely feel more exciting and effective.
Visit Olaben Store for an In-Person Experience
You can try out the latest designs and get personalized advice from the Olaben team at our showrooms:
Ho Chi Minh City
- Flagship Store: 1M, Street 10, Thao Dien, District 2 (Thu Duc) – Hotline: 092.828.2088
- Nguyen Trai: 35 Nguyen Trai, Ben Thanh, District 1 – Hotline: 036.428.2088
Hanoi
- Vincom Times City: 458 Minh Khai Street, Vinh Phu, Hai Ba Trung – Hotline: 037.928.2088
- 263 Pho Hue, Hai Ba Trung
