Everyone likes to have stronger arms and core. It not only helps you look good but also give strength to perform an action. But, is it possible to build strong arm strength without the use of weights and other equipment we normally use in Gyms? The answer is simple and its yes. It all depends on how you use this body to build stronger muscles. Stronger arms and core also helps in practising advanced yoga poses like Headstand, Scorpion and Handstand. So, if you are ready to build a stronger arm for you, here are my top 7 yoga poses for toned and stronger arms.
- Plank Pose (Kumbhakasana)
In this pose, you engage your core and hold yourself at the top of push up which helps you to tone your arms and shoulders.
- Keep your hands and knees shoulder-width apart and fingers spread wide. Keep your toes pressed towards the ground.
- Your backbone, hip and head must be in line. Your fingers grip the mat while shoulders are straight as you keep your chest forward.
- You can modify this pose by aligning your forearms down by 90 degrees with your shoulders, which we called forearm plank pose. Make sure your hands face straight forward and palms are flat on the ground.
- Side Plank Pose (Vashistasana)
This is a great pose for strengthening your shoulders, wrists and arms. It also helps to develop core strength, balance and concentration.
- From plank pose, lift your hips up and shift your weight into one hand as you are rolling your whole body open to one side.
- Keep your ankles, knees and hips vertically on top of each other.
- Your ankles, hips and shoulders should be one straight line.
- Raise your top arm straight up with your fingers open towards the sky
- Stay there for few breaths and then move to plank pose again and repeat the same procedure with another side.
You can bring some variation as you gain flexibility and balance with your practice where you can raise your top leg towards the sky and firmly catch it with your hand fingers which are already raised.
- Cobra Pose (Bhujangasana)
This pose improves flexibility, elevates mood and strengthens arms and shoulders.
- Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, while inhaling, lift your waist and raise your head.
- Pull your torso back with the support of your hands. By putting equal pressure on both palms, keep your elbows straight.
- Move your head back and ensure that your shoulders are away from your ears. Exhale while coming back to the ground. Relax and then repeat the procedure 3-4 times.
- Upward facing dog Pose (Urdha Mukha Svanasana)
The main difference between cobra pose and this asana is that the thighs are lifted off from your mat. Your forearm and shoulder must be in a single line.
You can practice a series here where you flow into Plank pose down to Chaturanga, into Upward facing dog and then Downward facing dog. This is one of the best series to tone up your arms and you can repeat it for 5-7 times.
- Downward Facing Dog Pose (Adho Mukha Svanasana)
This pose helps to stretch your hamstrings, chest and lengthen the spine. It provides blood flow to the head.
- Sit on your heels, stretch your arms forward on the mat and lower your head.
- Pushing your hands and strengthening your legs, slowly raise your hips.
- Press firmly through your palms and rotate the inner elbows towards each other.
- It will look like an inverted V-shape.
- Dolphin Pose (Makarasana)
It stretches the shoulders, hamstrings, calves, arches and strengthens the arms and legs. This is one of the best preparatory exercises for headstand.
- Start in downward dog pose and then lower your forearms as you continue to shift your hips up and back.
- Point your tailbone up to the sky, relax your head and keep your shoulders away from the ears.
- As your press, your chest toward the thighs, spread your hands wide or alternatively, grip your hands together while staying on the forearms.
- Continue this with 7-10 repetition while holding your breath for few seconds during the pose.
- Four limbed staff pose (Chaturanga Dandasana)
This asana helps to strengthen the core stability, arm, shoulder and leg muscles. It also prepares the body for arm balances and inversions and increases stamina.
- First, start from plank pose while Keeping your arms fully extended and spine completely erect.
- Exhale, bend your elbows and keep down your lower body towards the ground but not touching it, few inches away from the ground.
- Keep your body parallel to the ground and your hips need to be straight. Turn your legs inward.
- Keep wide space between your shoulder blades. Your elbows need not be spread outwards but rather be pushed back downwards towards the heel.
- Ensure that your neck is adjusted straight with the rest of body and press your palm fingers firmly to the ground.
- Stay in this position for around 30 seconds to 1 minute and then exhale and rest gently on the floor.
- Repeat this procedure for 3-4 times.
Do these above 7 poses regularly with variations and you will see your body transforming with a stronger and toned arms and core!
Keep Calm and Practice Yoga for a better health!