How to Reduce Hands Fat by Yoga? (7 Best Poses)

Some people have fat arms even after reducing a considerable amount of weight. The arms look flabby and it looks odd.

When you have a slim waist, flat tummy, and excellent lower body, it is important to have tighter arms so that you can look more natural.

You might have tried several workouts and sometimes nothing seems to be effective. Therefore, it is time you have turned towards How to Reduce Hands Fat by Yoga and get more fit than ever.

How to Reduce Hands Fat by Yoga? (7 Best Poses)

How to Reduce Hands Fat by Yoga?

There are two sets of yoga poses that help you to reduce flabby arms. One set of poses is very simple and the other set might need practice due to its complexity.

But we are here to make them simple and achieve the desired goal faster.

The Easy Poses

Sahajbhavasana – Arm Stretches

Sahajbhavasana – Arm Stretches

It is a simple arm stretch that involves stretching your arms in three different ways. 

  • First, stand or sit with a straight back. Now stretch your arms in front with the palms facing downwards.
  • Hold in this position for 15 counts or seconds. Then rotate your wrists clockwise 10 times and anti-clockwise 10 times. 
  • Perform the same set by stretching out the arms in the sides and above your head.
  • Now your arms would have gained enough blood circulation and are ready to perform any kind of work throughout the day. 
  • The efficient blood circulation to the hands removes the unwanted fat and wastes to be removed as soon as possible.

Sarpasana – The Cobra Pose

This pose is similar to a cobra lifting its upper body while lying down.

  • First, lie down on your stomach facing down.
  • Then take your palms adjacent to the chest for support.
  • Lift your upper body with palm support like a cobra. Don’t lift your lower body. Let it lie flat in the ground.
  • Now hold your upper body in the position for 30 secs. Breathe normally while in the position. 
  • This pose puts the upper body weight in the balance of your arms. Therefore, the arms are strengthened and made more fit.

Santolanasana – The Plank Pose

This is simply a straight plank pose.

  • To perform this, first, lie on your stomach.
  • Then using your palm near the shoulders, lift the upper body, pelvis, and knees. Using your toes, balance the floor and keep the knee straight. 
  • Your arms must be straight and the knees, pelvis, and spine should be aligned in a straight position.
  • Hold in this posture for about 30 secs and relax.

Adhomukha Shvanasana – The Downward Dog Pose

This is one of the poses that comes in the sequence of Surya Namaskar. You can either perform a complete Surya Namaskar or perform this pose separately.

  • To do this pose separately, first lie down on your stomach.
  • Using your palms, take support and lift your hips backward and raise your lower body.
  • This will form an inverted V shape. Keep your knees and elbow straight and keep your head down or look towards your navel to stretch.
  • Hold this pose for 15 secs and relax. You should repeat it three times increasing the hold time by 15 secs in each rep.

Chaturanga Dandasana – Low Plank Pose

This is similar to the plank pose but it keeps your body more parallel and closer to the ground.

  • First, lie down on your stomach and brings the palms near your chest.
  • Align your feet together and now press your palms to lift the upper body while pressing the toes to lift your lower body.
  • This will make your body parallel to the ground.
  • Slightly keep your head up, arms closer to the body, and every other part straight.
  • Hold this position for 15 secs and relax. Repeat it three times.

Poses that need Practice

Poorvottanasana – The Upward Plank Pose

This is opposite to the downward dog pose and requires practice and assistance before mastering it.

  • First, sit down with legs stretched out in front. Keep your palms on the side facing downwards and pressing the ground.
  • Now using your palms, lift the body and stretch your back parallel to the ground. 
  • Keep your legs stretched and balance the ground with your feet pressing down.
  • Keep your arms straight and balance the upper body with them.
  • Stretch your head back and hold for 10 secs.

Bakasana – The Crow Pose

This is an effective pose that strengthens your arm, reduces fat, and gives control over your whole body. You will be able to balance your body easily after mastering this pose.

  • First, stand straight by keeping your feet shoulder-width apart. Go to the squat position.
  • Now bring your upper body front and using your arms lift your whole body.
  • You can use your feet to give an initial push.
  • You will be now balancing your full body in your arms.
  • Keep your head straight and hold for 10 secs.

Other important Posts in Yoga Section

How safe is Yoga to reduce Hand Fat?

Yoga is completely safe and healthy to reduce arm fat. You can start with simple poses and they may even suffice you.

You can get used to them initially and if you feel any safety issues, you can get the assistance of a professional yoga instructor.

But the easy poses don’t require any assistance. These poses are effective and reduce arm fat faster than any other exercise.

How often to do Yoga?

You can do yoga daily and the best time to do is in the morning soon after your bed. It channels the energy required for you to work throughout the day and keeps your mind fit.

It is enough to do it once every day and if you prefer to practice it, then you can do it in the evening also. Twice a day is more than enough.

Can Hand Fat Reducing Yoga be Done at any Age?

Yes, yoga helps in keeping the body fit and healthy irrespective of age or sex. If you are able to balance your body with your hands and feet, then you can perform the yoga poses without any doubt.

But if you are very old with fragile structures, you can do some simple poses and it might be difficult to perform the poses that reduce arm fat.


Yoga is one of the best practices you can do daily to stay fit and healthy. It offers an excellent remedy to reduce arm fat with its poses.

These poses not only reduce the arm fat but also gives control over your body. You can balance the body better than ever with yoga. 

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