Use this powerful and effective yoga poses for your arm workouts. These 8 poses will sculpt, define, tone, and strengthen your entire upper body and core.
We developed a fast yoga sequence that targets the upper body. This effective flow will fine-tune your alignment while strengthen and toning your arms, shoulders and back. You’ll also engage the muscles of your core (because we all know just how amazing yoga is for your abs).
You don’t need any equipment, just your yoga mat or towel, making this routine perfect for when you’re in your apartment or a bedroom . So give this quick yoga flow a attempt to you’ll walk off feeling more balanced, confident and with a robust upper body.
Do this workout before hitting the beach, and your arms will look even more beautiful, lean and toned.
1. Chaturanga
How to:
- Lower down into Chaturanga, then copy to high plank pose 5x.
- On rep #5, hold at rock bottom for 3 counts, then press all the way copy to high plank.
- Repeat this 2x.
2. Knee to Tricep
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How to:
- Start in high plank.
- Pull one knee in to the touch your tricep.
- Hold for 1 second, then return to high plank.
- Repeat 10x.
- For another challenge, hold your knee to your tricep after the ten reps for 10 seconds.
- Repeat other side.
3. Downdog
How to:
- Start on all 4s.
- Then press through your hands and lift your hips up to the present position.
- Press the heels into the ground and lift your knee caps.
- Hold here for 5-10 breathes.
4. Single Arm High Plank
How to:
- Start in high plank pose with feet a touch wider than hip width apart.
- Extend one arm forward, as if you were shaking someone’s hand together with your pinky down and thumb up.
- Hold here for 30 seconds.
- Repeat other side.
- Related article: 9 Stimulating Yoga Poses For That Ultimate Stretch And Span Of The Shoulders
5. Forearm Plank
How to:
- Start in high plank pose with feet a touch wider than hip width apart.
- Extend one arm forward, as if you were shaking someone’s hand together with your pinky down and thumb up.
- Hold here for 30 seconds.
- Repeat another side.
6. Dolphin
How to:
- Start in child’s pose, then come on to your forearms, and extend your legs behind you in order that they're engaged and straight.
- Make sure your elbows are directly underneath your shoulders, and your forearms are parallel to at least one another.
- Pull the navel into the spine, slightly tuck the tailbone, and lengthen the legs and spine.
- Hold here for 1 minute.
7. Upward Facing Dog
How to:
- Start in high plank, and lower the hips down, while spiralling the shoulders and opening the chest forward.
- Hold here for five breathes, then to high plank.
- Repeat 5x.
8. Side Forearm Plank
How to:
- Start lying on your side, propped abreast of one elbow.
- Then extend your legs to the side, stacking one foot on top of the opposite , with big toes touching and heels separated.
- Lift the hips up, engage the quads, and pull within the core.
- Press the ground away together with your elbow, in order that you discover length and space within the shoulder socket.
- Slightly pulse the hips up 20x, then hold for an additional 30 seconds.
- Repeat another side.
Don't forget to apply it, yoga movements are simple and Yoga Poses for Beginners but the results are amazing
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