Yoga Exercises To Strengthen Your Arms

Last update: 01 August, 2018

Weak or flabby arms are more common in women and even more so with age. That is why we are recommending certain yoga exercises to strengthen your arms.

Getting rid of flabbiness has a solution besides going to the gym and lifting weights. You can, for example, practice yoga to strengthen your arms and at the same time, enjoy all the benefits that this type of discipline offers.


What yoga exercises should I choose?

There are many options to change things up and work out each area of your arms. Also, you will avoid boredom! Begin now with these exercises:


1. Downward-facing dog pose

The name for this pose in Hindu is, adho mukha svanasana and by practicing this pose you can have lean and resistant muscles. Stand face down on the mat, support the palms of your hands and the soles of your feet. Lift your body until it looks like a ‘triangle,’ where one side is formed with your legs and the other side is formed with your arms and torso.

The idea is to keep your arms well stretched and to place your head between your shoulders. Remember that your back must remain straight throughout the exercise. When you have achieved balance, rotate your arms in and out slowly.


2. Dolphin pose

Also known as makarasana, it is very similar to the previous one and one of the best yoga exercises to strengthen your arms. Start by lying on your stomach, support the soles of your feet and raise your hips. Instead of supporting the palms of your hands, you should place your forearms and elbows on the floor. Do not forget to put your head between your shoulders and stretch your back!

3. Crow pose

This pose is also called kakasana and although it requires a little more control over the body and strength in the arms, it can be very useful to strengthen the biceps and triceps. It is a position where balance is fundamental, it serves to improve self-perception and at the same time will work the muscles in the abdomen and wrists.

Start in a squatting down position, keep your fingers wide open and separate your legs (knees ‘looking’ towards the sides). Raise the body slowly, at the same time, take your torso forward and take your legs off of the ground.

The knees are flexed and, if possible, supported on the back of the arms. You have to balance with your head to avoid falling forward. Hold your position for as long as you can. With practice you will increase this length of time.


4. Plank pose

Another yoga exercise to strengthen your arms, and is even more interesting and effective, is called kumbhakasana. This pose can be done in different ways. The most common is descending, similar to the initial position of the push-ups. The points of support are the tips of the feet and the palms of the hands. The rest of the body is ‘diagonal’ to the ground and held in the air.

Another option is the position of the ascending plank, for which you must start on your back. Support the palms of your hands at shoulder height and lift your body. The soles of your feet are completely supported on the floor and both the torso and the legs are kept diagonally to the floor.


5. Lateral pose

Finally, we will share one of the most recommended yoga positions to strengthen your arms. It is known as vasisthasana and it requires some balance and mastery of the body, but it is not difficult to perform. It is used a lot in the world of fitness, where it is known as a side plank. To begin, lay on your side, on the mat with your legs stretched out.

At first, you can support your feet against the wall if needed. Place the palm of your hand that is resting on the floor, below your body. Carefully lift your body so that only the palm and the side of your foot are in contact with the ground.

Stretch your free arm to encourage balance. Hold for a few seconds and then change sides. Try to keep your body diagonal to the mat.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.