8 Yoga Poses for Arms That Anyone Can Do

When you want to tone up your arms you can do countless push-ups or spend hours in the gym lifting weights. OR you can practice yoga and work the muscles in your arms and throughout your body at the same time!

On top of that, yoga gives you the stretching that’s so important yet many of us overlook when we pump iron. Below are eight yoga poses for arms that will build strength, tone muscle and stretch it all out to keep you limber.

Yoga for Arms

These poses may not be suitable for everyone depending on your past injuries. Please listen to your body and back off when it tells you to.


These first four poses can be combined in this order to create a flow perfect for working your arms.

Plankplank_pose

The pose: Stack your shoulders over your wrists and extend your heels to the back of your mat. Firm up your leg muscles. Extend the crown of your head forward and reach your heels back. Tuck your pelvis to lengthen your tailbone toward your heels and lift your low belly up and in. Hold for 10 breaths.

Modifications:

Easier: Lower your knees to the floor, keeping the head and spine in a straight line.

Harder: Lift one leg a couple inches off the floor. Hold for 5 breaths then repeat with the other foot.

Four-Limbed Staff Posefour_limbed_staff_pose

The pose: Starting in plank pose, keep your tailbone tucked in as you lower halfway. Keep your shoulders back and down and your elbows by your side. Reach the crown of your head toward the top of your mat.

Modifications:

Easier: Lay a thick, rolled blanket on the floor below you while in plank pose, parallel to your spine. Lower yourself lightly onto the blanket for support. Use it minimally, just enough to keep yourself afloat.

Harder: After 5 breaths, push straight back up in to plank pose. Lower again halfway and repeat.

Upward Facing Dogupward_facing_dog

The pose: With your arms under your shoulders, your legs stretched back and the tops of your feet on the floor, keep your upper body up while you lower your hips to hover off the floor. Pull your shoulders back and down. Hold for 5 breaths.

Modifications:

Easier: Lie flat on your stomach with your hands under your shoulders. Gently lift your chest away from the floor, keeping a connection to your core and pulling your shoulders back and down.

Harder: Tuck your toes to lift your legs a bit higher off the ground.

Downward Facing Dogdownward_facing_dog

The pose: Starting on your hands and knees with your arms underneath your shoulders and you knees under your hips, tuck your toes and lift your hips into the air. Use your arms to push your hips farther back and up into the air. Encourage your heels closer to the mat. Hold for 5-10 long, deep breaths then come back down to your knees.

Modifications:

Easier: Bend your knees and lift your heels away from the mat.

Harder: After 5-10 breaths come into plank pose then push back up into down dog.

Dolphin Posedolphin_pose

The pose: Start in Downward Facing Dog. Then lower your forearms to the floor shoulder width apart, pressing your palms together. Your lower body will exactly the same as it does in Downward Facing Dog. Hold for 5-10 long, deep breaths then come back down to your knees.

Modifications:

Easier: Bend your knees and lift your heels away from the mat.

Harder: After 5-10 breaths lower into dolphin plank pose then push back up into dolphin pose.

Cow Face Pose (arms)cow_face_pose

The pose: Begin in a comfortable seated pose on the floor or a chair with your torso long and tall. Reach your right arm out to the right with the thumb pointed down. Reach your arm behind your back and move the hand as high up as feels comfortable. Keep your elbow close to your torso. Reach your left arm straight ahead with your palm facing up. Raise the arm to the sky then bend the elbow and reach the left hand toward the right hand. Hook the fingers together. Hold for 5-10 breaths then repeat on the other side.

Modifications:

Easier: If you can’t quite reach your hands together, use a strap (one end in each hand) and inch your hands as close together as feels comfortable.

Harder: Increase the stretch by moving the hands away from your back.

Bow Posebow_pose

The pose: Lie on your belly with your arms along your torso and palms facing up. Bend your knees, bringing your feet as close as you can to your bum. Reach back with your arms to grab your ankles. Keep your knees no wider than hip width. Lift your heels away from your bum and your thighs away from the floor. This will pull your torso off the floor. Keep your chest open and your shoulders back and down. Don’t forget to breathe. Hold for 10 breaths.

Modifications:

Easier: Wrap a strap around your ankles and hold a loose end in each hand

Harder: Bring your thighs, calves, and inner feet to touch so there is no space between your legs.

Forward Fold with Claspforward_fold_with_clasp

The pose: Stand tall. Clasp your fingers behind your back then tilt forward from the hips and come into a forward fold. Lift your arms away from your back as much as feels comfortable. Holder for 5 breaths.

Modifications:

Easier: Bring your arms closer to your back.

Harder: Pull your arms further from your back.

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