When you think of yoga, you probably think of flexibility training and strengthening your core. But yoga can be a great strength training workout for your entire body. And depending on your goals, you can totally focus your stretches and poses.
Targeting your yoga efforts is a good way to improve your overall yoga training. Not only will it improve your muscular control and awareness, it will allow you condition the muscles that need it the most. By the way, if you haven’t had a chance yet read my popular article on Yoga Training Tips to help you get the most out improving your yoga training.
Nevertheless, it’s time to check out 7 yoga poses designed to target your upper body, and specifically your arms. Yoga is a great way to condition your upper body muscles and develop stronger, sleeker arms.
Give these poses a try…
7 Yoga Poses to Tone and Condition Your Arms
For all of these poses, hold the pose for a minimum of 30 seconds, easing further into the pose as you breathe slowly and deeply through your nose.
Down Dog – Start by getting on your hands and knees, with both at about shoulder width (or just wider). Then slowly and with control, lift your butt to the ceiling, straighten your elbows, and lift your knees off the floor, trying to straighten your legs (if you can’t straighten them completely, that’s okay). Your head should point towards the floor, as you try to create a V-shape with your body. (view exercise)
Half Push Up – Lie face down on your yoga mat. Engage your feet, so that you lift your legs off the floor with your toes. With your elbows bent and your palms under your shoulders, push up into a half push up position. The goal is to make your body parallel to the floor. (view exercise)
Plank – From the half push up pose, push higher into plank. Simply push with your upper body, straightening your arms without completely locking your elbows. Your legs, hips, waist, back, and neck should all be aligned. Engage your abs and core throughout. (view exercise)
Side Plank – From the plank position, balance on one palm, and turn slowly as you bring your opposite arm to the ceiling, making a line from one hand to the other perpendicular to the floor. Your upper foot and leg should be stacked on your lower one, so that you’re balancing on one palm and one side of your foot. Hold, and repeat on opposite side. (view exercise)
Forearm Plank – Start by lying face down on your mat. Lift your lower body up onto your toes, and lift the front part of your body up onto your forearms, creating a straight line with your body parallel to the floor. Your arms should be bent at 90 degrees. (view exercise)
Dolphin Pose – From the forearm plank, lift your butt towards the ceiling and walk your feet in slightly, as if in a down dog but keeping your forearms on the ground. Allow the top of your head to rest on the floor, and pull your chest inward to your legs to engage your shoulders. (view exercise)
Dolphin Push Up – From dolphin pose, lift your head off the ground and look forward, as you bring your shoulders forward and past your elbows, keeping your forearms on the floor. As you do, your chest should lower towards the floor while you butt remains raised towards the ceiling. Your back will bend slightly, increasing the pressure on your arms and upper body. (view exercise)
Remember, through all of these poses, make sure you breathe deeply and only move into the pose as far as you can go. Run through this circuit 3 times for a solid yoga arm workout!
Looking for more targeted yoga workout routines? Try my Yoga Abs Workout or my Yoga Butt Workout.
Have any questions or feedback about these 7 Yoga Poses for Strong, Sleek Arms? Please leave a comment below…