Yoga Increases Upper Arm Strength

by Jessica B. | December 20th, 2011 | Mind & Body

If you have never tried yoga, it might sound strange to hear that it is a great way to build upper arm strength, but it is. Because yoga involves maintaing positions for a long period of time, it can be a great way to build up muscle tone and arm strength.

The advantage of using yoga as a way to build arm strength is that you are using your body to provide resistance. It is also a good way of building strength and tone as you develop flexibility, which means less chance of injury.

Here are a few yoga postures you can practice to build upper arm strength. (If you are new to yoga, it can be good to look at pictures of the poses or work with a trainer to make sure you are correct in your form).


Warrior poses – In the warrior pose, your arms don’t bear any weight, but you raise them either up towards the ceiling or out towards the walls. If you maintain this pose for the recommended period of 5 to 7 deep breaths, you will begin to feel the heat in your arms. Your legs are spread, with the toes of one of your feet facing forward, and the other facing out. The heel of your front foot should be aligned with the arch of your back foot. Bend your knee and sink down. In Warrior 1 your arms are above your head; in Warrior two, you reach one arm in front of you, and one arm behind. Then open your chest and lean into your front leg.

Plank pose – This is similar to a push-up in form, but you maintain the posture for longer. Get on your hands and feet as if you were about to start a push-up. Maintain this position for 5-7 breaths. Then lower down slowly, pausing about half way.


Side plank – Begin with a regular plank pose, but lift up on to one side. That is, you will be holding all of your weight on one arm, and balanced on your feet. Reach your other hand up towards the ceiling.

Scale pose – Sit cross legged in lotus pose. Put one hand on the floor on either side of your legs. Push up with your hands and lift your entire body so your legs are hanging. Hold this pose for 5-7 breaths.

You can also try this pose by placing your hands on the ground between your knees and thighs while in the lotus position and push up again. Hold for 5-7 breaths.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.