10 essential yoga poses for your strongest arms yet

In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in Yoga diary in 2016. You can find more of our archives here.

What comes to mind when you think of arm strength? If it’s a gym full of barbells and free weights, you might be relieved to hear that you can update your mental image. Yoga is an incredible way to build strength in the arms and entire upper body, all while using the weight of your body. No fitness equipment required.

These stimulating poses will help you develop strength in your arms – and put you more in touch with your personal power. Before you start this sequence, warm up with a few poses (child’s pose, cat-cow, downward-facing dog, low lunge).

You can practice these poses as a series or add one or two individually to your own practice. Pause in each pose for 5 breaths unless otherwise instructed. And don’t forget to rest in Child’s Pose when you need a break.

Downward Dog Splits

Place your hands shoulder distance apart or wider at the top of your mat, spread your fingers and root down through your knuckles. Lift your hips high and place your feet toward the back of the mat. Place your feet hip-width apart and align your feet at 12 o’clock in downward-facing dog. As you inhale, lift your right leg high, straight and strong, from your right inner thigh. Flex your raised foot and turn all five toes toward the floor. Extend your right wrist through your right heel and repeat on the other side.

Plank pose

Stack your shoulders over your wrists and reach your heels toward the back of your mat in Plank. Ground your knuckles into your mat, soften your thoracic spine (upper and mid back) and hug your thumbs to the center of your mat. Strengthen your arm and leg muscles. Reach forward with the crown of your head. Extend your tailbone toward your heels and draw your belly button toward your spine.

Chaturanga

From Plank, press into the first two knuckles (thumb and index finger) of each hand with your palms flat. Lift your gaze slightly and move forward toward your toes, bending your elbows about 90 degrees directly above your wrists. Pull your shoulder blades back and open across your chest. Lengthen your side body, draw your front ribs in and draw your navel towards your spine in Chaturanga.

Upward Facing Dog

Press your palms shoulder-distance apart into the mat and the tops of your feet hip-distance apart into the back of your mat. Press the earth away from you as you pull your upper arm bones back, then lift and open them across your chest. Place your shoulders over your wrists and soften your elbows slightly. Engage your quadriceps (front thigh muscles) and abdomen to lift the front of your thighs off the mat in Upward-Facing Dog.

Variations on the side planks

Press your lower hand into the mat and lift your other arm toward the sky. Press the outside edge of your bottom foot into the mat and stack your top foot on top. Press down into your bottom hand and extend openly across your chest and up through your top hand. Lift your gaze to your top hand and spread your fingers wide. Press your tailbone toward your heels and pull your belly button inward. Flex both feet and spread your toes into Side Plank. When you feel stable with your foundation, start playing with leg variations. Lift your thigh and move it gently in all directions; create Tree Pose with your upper leg. Repeat on the other side.

Crow pose

From the Downward-Facing Dog you walk with your feet towards your hands to prepare for Crow. Place your hands shoulder distance apart and press your palms into the mat, especially your first two knuckles, then bend your elbows. Shift your weight to your hands and place your knees on the backs of your upper arms, close to your armpits. Keep your gaze in front of your fingers as you shift your weight forward and begin to lift your feet. Squeeze your inner thighs into the bones of your upper arm and lift your hips toward the ceiling. Pause for 5-10 breaths. Exhale and jump or step back into Chaturanga, then go through Upward Facing Dog and Downward Facing Dog, or simply step back into Downward Facing Dog.

Plank to dolphin plank

From Plank, place your right forearm on the mat and then walk your left forearm to Dolphin Plank. Place your right palm on the mat and then press your left hand down to press back up to Plank. Repeat this sequence 10 times, alternating which arm starts with, and connect with the breath. As you inhale, lower to Dolphin Plank and as you exhale, press up to Plank.

Fallen triangle

From Downward-Dog Splits, as you exhale, shift your weight forward into your hands and touch your right knee to your left triceps. Gently kick your right heel along your left wrist. Press down into the pinky toe edge of your right foot and squeeze your inner thighs. Press down through the knuckles of your right hand, lift your left arm toward the sky and look at your top hand. If it is comfortable, you can tilt your head back and reach your upper arm toward the mat.

Fallen triangle Chaturanga

From Fallen Triangle, plant your left hand back on the mat and root through your knuckles. Hug your inner thighs together and engage your core. Shift your gaze slightly forward and bend your elbows to 90 degrees for a Chaturanga variation. As you exhale, press up into Split Leg Plank Variation, and inhale, lift your right leg high into the Downward Facing Dog Splits. Repeat Fallen Triangle and Fallen Triangle Chaturanga on the other side.

Grasshopper pose

Lie on your stomach with your forehead on the mat. Interlace your fingers on your lower back. Bend your elbows and hug your shoulder blades toward your midline. As you inhale, straighten your arms and lift your chest and legs. With your feet hip-width apart, point and spread your toes. Keep your gaze downward with your neck aligned with your spine in Locust Pose. Repeat twice.

This article has been updated. Originally published on January 26, 2016.