The back of the arm or triceps is a three-headed muscle whose function is to straighten the arm and twist the wrist. It's also a trouble spot. It often can be flabby, and unsightly with sleeveless tops. A regular yoga practice can help counteract the problem by lengthening, strengthening and isometrically (static contraction of a muscle) toning the arm muscles.
Chaturanga Dandasana
Bring your body into a plank pose by extending your legs back with the feet flexed. Your arms should be straight, with the hands directly under the shoulders and the neck in line with your spine. Pull in the abdominals. Maintaining this position, exhale and lower your body until your upper arms (triceps) are parallel to the floor, keeping the elbows close to the body. Hold for a few breathes before releasing your body to the floor. Be sure to keep your body in a straight line throughout the movement--don't let your hips sag or be above the level of your head. For a gentler version of this pose, keep your knees on the floor.
Downward Facing Dog
Go on all fours with your palms directly under your shoulders and your fingers spread. Walk your knees back slightly behind your hips. As you inhale, press your fingers into the floor and lift your hips, lengthening through your spine. Your feet should be hip-distance apart with the legs straight. Keep your arms straight by anchoring your hands into the floor and engaging the muscles up your arms from your wrists into the shoulders. Hold for a few breaths, allowing your heart to sink toward the floor as your tailbone reaches for the ceiling and the heels move gently toward the floor. A gentler version can be performed by keeping the knees bent and the heels off the floor.
Upward Facing Dog
Lie on your belly. Bend your arms and slide your palms along your chest until your upper arms are parallel to the floor. Your fingertips will be near your chest. Your legs should be together with the toes pointed and flat on the floor. Inhale and lift the chest, raising the crown of your head toward the ceiling as you draw the shoulder blades together onto the back. Exhale as you straighten the arms, pressing the palms into the floor and lengthening up the sides of the body. Draw the head of your arm bones backward, engaging the triceps muscles. Engage the thigh muscles and lift them off the floor. If you prefer the gentler version, simply keep the thighs on the floor. Be sure to keep the neck long and the eyes gazing forward. Hold for a few breaths before slowly releasing toward the floor.
Inclined Plane or Tabletop Pose
Sit on the floor. Bend the knees and place the feet flat on the floor in front of your knees about hip-distance apart. Place your hands on the floor behind your hips with the fingers pointed toward your body. Inhale as your straighten the arms, engaging the triceps muscles. Lift the hips off the floor, walking the feet forward if necessary to form a straight line with your back--your body will look like a tabletop. Stay here for the gentle version, lifting the hips only as high as you are able. For more of a challenge, extend one leg straight, followed by the other. Press the soles of your feet into the floor. Hold for a few breaths. Make sure the hips don't sag and the head stays in line with the neck or drops gently towards the floor. Exhale and slowly lower your body to the floor.
Tags: your body, into floor, your hips, gentler version, Hold breaths, line with, toward floor