Building Upper Arm Strength

Possessing upper arm strength is not purely so you can look good in a sleeveless top and impress your friends by performing advanced arm balances— although these are nice perks! The capabilities of strong arms are useful for everyday activities like picking up your children, lugging heavy grocery bags and carrying yourself with impeccable posture. Incorporate these yoga poses into your daily routine to ramp up your upper arm strength.

Forearm Plank

Commonly known as one of the best poses for core strengthening, the Forearm Plank also targets your deltoid muscles located in your upper arms. Better yet, reaping the benefits of a forearm plank requires little time and you can do it almost anywhere!

Directions: Place your forearms on the ground parallel to each other and align your elbows under your shoulders. Tuck your toes under and lift your hips to shoulder height. Pull in your navel and press down through your forearms. Hold and breathe. Do a forearm plank everyday and work up to holding it for 90 seconds.

Chaturanga Push-Ups with a Block

Upgrade your Chaturangas by incorporating a block to stimulate your triceps even more than the classic yoga variation.

Directions: Set a block lengthwise at the top of your mat. Place one hand on either side of the block. Tuck your toes under to assume an elevated plank position. Option to use your knees instead. Bend your arms straight back and lower your chest to just above your elbows. Do 3 sets of 10.

Dolphin Pose on the Wall

Dolphin pose strengthens your shoulder girdle muscles including the trapezius, rhomboids, and pectoralis minor. To kick this pose up a notch, try it on a wall.

Directions: Prior to entering the pose, face the wall, sit on the floor and extend your legs until they touch the wall. Take note of where your hips are on the floor. Turn away from the wall and ground your elbows where your hips were located. Walk your legs up the wall until you create an L-shape. Press down through your forearms to engage your arm and back muscles. Hold for 10 breaths.

L-Handstand on the Wall

A handstand utilizes your entire arm and upper body making it a powerhouse-strengthening move. The good news is that you don’t have to be a handstand pro to procure the benefits! Try this L-shaped handstand at a wall.

Directions: Repeat the steps above for dolphin pose on the wall, except place your hands where your elbows were located. Hold for 10 breaths.