Tone Your Arms and Back With These Easy Yoga Moves

The four poses shown below warm up your body by activating your spine and lower back, as demonstrated by La Vie Boheme Yoga co-founders and designers Yvette Charlton and Michaela Moryskova.

They also bring a host of benefits, including improved organ function, stress, anxiety and depression relief, and better posture (look, ma!).

1. Camel Pose

camel pose yoga

Camel pose might be the cure for whatever ails you. According to CNY Healing Arts, the camel pose stretches almost all the major muscles in your body, while toning your chest, abdomen, and thighs.

If you're a beginner, only hold this pose for 20 seconds at a time.

Benefits of the camel pose include:  Improvement in the digestive system (by opening up your abdominal region), as well as respiratory, endocrine, lymphatic, skeletal, and circulatory systems.  If you suffer from asthma, bronchitis, diabetes, thyroid and parathyroid disorders, spondylitis, and voice disorders, then this pose is highly recommended.  Other benefits include a reduction fat in your thighs, and relief from constipation.

2. Bridge Pose

bridge pose yoga

Stretch your hips, neck, spin and chest with this pose, while strengthening your back, butt and hamstrings.


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Bridge pose is believed to help alleviate mild depression and stress by improving your blood circulation and calming the brain and nerves. Try this pose if you can't sleep, since according CNY Healing Arts, it fights anxiety and insomnia.

3. Upward Dog

Upward Dog Pose yoga

You can feel your body stretch out like an accordion with this pose, which brings sweet relief from sitting at a desk all day. According to Active.com, Upward Dog not only strengthens the spine, arms and wrists, but it also stimulates your ab organs, and stretches out your chest to increase lung capacity (perfect for those suffering from asthma).

4. Plank Pose

plank pose yoga

By strengthening and toning your core, the plank pose can prevent injury, improve your posture and help support your spin.

Beginners should hold the pose for 30 seconds.  As you feel yourself getting stronger, work your way up to 90 seconds at a time.


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If you are practicing indoors, try La Vie Boheme's Parisian Marseille Yoga Mat ($86).

Parisian Marseille Yoga Mat

 

Parisian Marseille Yoga Mat Rolled Up

 

For outdoors sessions, try the more durable Bahar Travel Yoga Rug ($68.)

bahar travel rug