How To Build Arm Strength With Yoga | Best Poses

By Alex Assoune Mar 16, 2021

Can you build arm strength with yoga? Does yoga replace a gym workout and strength training? I often get these questions from new yogis.

Yoga is a very challenging practice. Many advanced yoga poses require high amount of strength and flexibility.

Maybe that is why you want to build arm strength. You cannot perform inversions and arm balances without a strong upper body.

Can you achieve that through yoga alone? Here are a few considerations if you are looking to get stronger with yoga.

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How Yoga Tones And Strengthens The Arms.

While practicing yoga, many poses engage your biceps, triceps and deltoids. If you want to build arm strength with yoga, focus on strength building poses.

One of the many benefits of yoga is toning the entire upper body. Not only the arms, but the back and shoulders as well.

There are many different yoga exercises you can practice to get stronger. It depends on your level, beginner to advanced.

Challenging your arms and sculpting them is possible through yoga. You just have to practice the right way, according to your goals.

You do not have to do inversions and arm balances straight away. Even starting out with basic standing poses will build upper body strength.

Regular yoga practice increases your strength, flexibility and endurance. It is an amazing way to gain functional strength.

You need control, balance, stability and core strength for many challenging postures. Yoga makes every part of your body stronger, including your arms.

You do not have to start weight lifting to prepare for challenging poses. Just keep practicing yoga regularly, as often as you can. Patience, discipline and commitment help immensely.

Through constant practice and dedication, you will sculpt your upper body and build arm strength with yoga. What you need is a well-rounded yoga practice.

Weight lifting builds short and bulky muscles. On the other hand, yoga will get you well-defined, long and strong muscles, with a lean and toned look.

Best Poses To Build Arm Strength With Yoga.

Regular yoga practice builds proportional strength and definition in your whole body. If you want to focus on strengthening and toning the arms, practice poses that challenge the upper body.

These poses create tension in your muscle fibers, encouraging them to grow. Longer and stronger muscles burn more calories. It is an amazing way to lose weight and get a lean body.

The following poses target specifically the upper body and the arms.

Crow Pose or Bakasana
Eight-Angle Pose or Astavakrasana
Flying Crow Pose or Eka Pada Galavasana
Extended Hand-To-Big-Toe Pose or Utthita Hasta Padangustasana
Wheel Pose or Urdhva Dhanurasana
Feathered Peacock Pose or Pincha Mayurasana
Firefly Pose or Tittibhasana
Dolphin Pose or Makarasana
Four-Limbed Staff Pose or Chaturanga Dandasana
Side Crow Pose – Parsva Bakasana
Half Frog Pose or Ardha Bhekasana
Handstand or Adho Mukha Vrksasana
King Pigeon Pose or Kapotasana
Upward Facing Dog or Urdhva Mukha Svanasana
Locust Pose or Salabhasana
Cobra Pose or Bhujangasana
Downward-Facing Dog or Adho Mukha Svanasana
Peacock Pose or Mayurasana
Salutation Seal or Anjali Mudra
Shoulder-Pressing Pose or Bhujapidasana
Side Plank Pose or Vasisthasana

The Best Tips To Build Arm Strength With Yoga.

Numerous yoga poses require you to lift your own body weight. You will need arm, core, back strength to perform them correctly. You will need to practice a lot before you can attempt them.

Make sure to take your time and practice at your own rhythm. Listen to your body closely and act accordingly. To build arm strength with yoga, make your yoga practice your own.

Practicing poses that use your arms is an amazing way to progress. Finding the right yoga teacher for you is essential to guide your practice. Especially in the beginning.

If you are a beginner, start with gentle yoga styles such as Hatha, Iyengar, Kripalu yoga. After learning the basics, you can choose more intense forms of yoga like Ashtanga, Vinyasa, Power yoga.

Focus on strengthening your arms, shoulders, chest, upper back, and core together. Only a balanced practice will allow you to support your own weight on your arms.

Start with basic poses and their modifications. Over time, you will be able to practice more challenging postures. Keep practicing slowly and progress at your own pace.

Breathing exercises and meditation take a big part in yoga. Without proper breathing, focus and concentration, you will not be able to perform asanas correctly. Make sure to practice them regularly.

Yoga is one of the best ways to build upper-body strength. You do not have to spend hours in the gym to get sculpted arms. Many yoga poses engage every part of the arm.

Regular practice and progress is key. Hold difficult poses a little longer day after day. Soon, you will support your own body weight. And this makes for great strength training.

Summing up:

Can you build arm strength with yoga? Practice yoga regularly and correctly to gain strength, flexibility and endurance. By practicing often, you will progress fast and reach your goals in no time.

The numerous yoga types and exercises provide a well-rounded workout. You will definitely get a toned and lean upper body if you stick with it.

Yoga is also much more than just physical exercise. It is an amazing way to gain mental clarity and focus. Take time for yourself and start your journey to the healthiest, happiest you.

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About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.

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