Yoga for Arm Strength


  • Different yoga exercises can strengthen the arms.
  • Use different yoga exercises to strengthen your arms.
  • Develop arm strength while practicing simple yoga exercises.

Did You Know:
Yoga isn’t all about just twisting your body into some unique-looking poses. It can strengthen tough areas, like the arms. Here are some simple exercises anyone can do to strengthen their arms.

Build and Increase Your Arm Strength by Using Yoga

Even if you’ve never done yoga, chances are you’ve seen this pose on television shows. The comic tries to make this move look painful and difficult, and it’s not. Just take it easy. This stretches and strengthens the back of the arms as well as relaxes the body. Start on the mat on your hands and knees, knees under your hips and your hands place slightly forward of your shoulders. Ok so far? Exhale, and lift your knees off the floor. Keep your hands on the mat. It’s ok in the beginning to bend your legs; eventually they’ll be straight. Lift the upper body using your wrists with the fingers pressed to the mat. Keep your head between your arms. Lift your backside to the ceiling. Once in position, shift the body’s weight to the legs. This rests the body, stretches the legs and the upper arms, and strengthens the back of the arms as well as the triceps. Hold for 5-10 seconds and lower your body to the floor. It does get easier.

Chair Dip

Here’s one that can be done with a chair. Make sure the chair is on a surface that won’t move, is level and strong enough to hold your weight. It’s ok to prop the chair against the wall. You’re going to be lifting yourself with the backs of your arms, the forearms, wrists and your hands.. Start with your arms behind you, firmly grasping the chair corners, fingers out to the sides and draped over the edge. Your feet are in front of your body, about two feet out from the chair. Lift your backside off the floor until your arms are straight, hold for 5 seconds to start, then lower to the floor. Work up to 10 to 15 seconds each time with a total of 10-15 reps.

These are only a few of the yoga poses for arms. These will help anyone get started. Remember to start slow, and work up to it. It takes time.

Yoga is an excellent way through low impact stretches and poses to increase arm strength. Here are 5 exercises that concentrate on increasing arm strength. Begin by doing 5 repetitions and hold time of 5 seconds for each until your balance and strength increases. Aim for 10 to 15 repetitions of each pose, held for 10 to 15 seconds for each pose.

Yoga Plank Position

Beginning on a mat as if to do a push-up, place your palms forward, legs together. Lift yourself until your arms are straight, and body is in a straight line. Now lift your right leg a few inches off the floor and hold for 5 seconds to start. Use your arms to hold your weight. This is going to work the upper arm muscles, particularly the biceps and triceps. Lower the right leg and lift the left one, hold for 5 seconds then lower. Move the ankles back a couple of inches, body still straight, and push forward. Hold for five seconds, then return to beginning and hold for 5 seconds. Lower your body to its knees and rest for a few seconds before the next set.

The Hover

The hover is similar to the plank but is used when the arms are stronger. Get into a push up position on the mat, raise your right leg, and with the right leg raised, lower yourself to your elbows. Hold for 5 seconds. Raise back to the beginning and lower your leg. Now raise the left leg and do it again. Slowly build strength both in the upper and lower arms as well as the wrists until you can hold for 10 to 15 seconds on each leg, and do 10 to 15 reps at a time.

Arm Stretch

Anyone can do this one. It’s easy. This tones the back of the arms (hear that, ladies?) and improves posture. Stand straight, will legs shoulder-width apart. Stretch arms out straight to each side, level with shoulders. Do not raise shoulders. While taking in a slow, deep breath, stretch arms out as far as you can. Hold for five seconds, and relax. Work up to 10 seconds and 10 reps. Next, clench your fists, breath in deep and slow, and rotate in a forward circle for 5 seconds, then relax.