Relaxation. Calmness. Serenity. Yes, yoga delivers on all of these things, but the fact that yoga can also offer your muscles a kickass strength workout should not be overlooked. Yoga is such an effective strength-training workout, because it utilizes lifting and holding your own body weight. Not only will these eight poses sculpt a strong, sexy upper body, but they will also help strengthen the rest of your body too. Aside from buffing you up, these arm-targeting yoga poses will also make it easier to tackle inversions like Headstand [1], the oh-so-fun Forearm Stand [2], and the playful Handstand [3] (and yes, even Scorpion [4]!).
Source: Louisa Larson Photography [5]
Quarter Dog
Here's an easy-on-the-wrists variation of Down Dog [6] to target the upper arms and back.
- From Downward Facing Dog, spread your fingers wide, and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can.
- Gaze between the hands, and hold for five breaths before releasing back to Downward Dog.
Source: Louisa Larson Photography [7]
1-Legged Chaturanga
Lifting one leg in this Chaturanga variation [8] really targets your triceps and shoulders.
- From Down Dog, shift weight forward, so your shoulders are directly over your wrists, coming into a plank position.
- Bend your elbows behind you, brushing your arms against the sides of your body as you lower down. Hold Four-Limbed Staff [9] with your body in one straight line, making sure your elbows are at 90-degree angles.
- Lift your right leg a few inches off the floor, pointing your toes, and hold for three deep breaths. Release that foot to the floor, and lift your left leg for another three breaths.
- Release your left foot to the floor, inhale into Upward Facing Dog, and exhale into Downward Facing Dog.
Source: Louisa Larson Photography [10]
Beginner's Sage
You're sure to feel the shoulder burn!
- From plank position, roll over to your left side, and plant your left heel down, so you are balancing on the outside edge of your left foot. Stack the right foot on top of the left, flexing both feet. If this is too hard, bend your right knee, and place your right foot flat on the ground in front of your left leg for support.
- Reach your right arm up, and gaze at your palm. Stay for five deep breaths, trying to keep your core strong and the pose steady.
- Repeat on the other side for another five breaths.
Photo: Jenny Sugar at Laughing River Yoga Studio [11]
Sage
Not only is Sage a great workout for the arms, but you'll also feel this in your core and tush.
- From plank position, roll over to your left side coming into Beginner's Sage.
- Shift weight to the back of your mat, and plant the sole of your left foot on the mat, raising your right leg into the air. Reach your right arm up above you, and gaze up at your palm. Stay for five deep breaths.
- Lower the right leg, and repeat this pose on the other side for another five breaths.
Source: Louisa Larson Photography [12]
Crow
This arm-balancing pose is both challenging and fun. If you're having a hard time, here are some tips for mastering Crow [13].
- Begin in a Wide Squat [14]. Place your palms firmly on the ground in front of you.
- Straighten your legs slightly, and place your knees as high up onto your triceps as possible, toward your armpits.
- Shift your weight forward into your hands, and lean the weight of your knees into the backs of your arms. Lift one foot off the ground and then the other. If you can bring your toes together, you'll feel more compact, and it'll be easier to balance. Squeeze your knees together slightly, and pull your belly button in toward your spine to give you a sense of lightness.
- Hold here for five breaths.
Source: Louisa Larson Photography [15]
Side Crow
This variation of Crow [16] involves a little spinal twist and is just the pose to work your upper body.
- From a Wide Squat, walk your feet together. Twist your torso to the right, and place both hands on the floor, so they're parallel with your thighs and shoulder-width apart.
- Place your outer right hip onto your right elbow and your outer right knee onto your left elbow.
- Shift weight into your palms, and lift your feet off the floor, coming into Side Crow. Hold here for five breaths, and then release your feet to the floor, coming back to a low squat position.
- Rotate your torso to the left, and repeat this pose on the other side. After five breaths, come back to a low squat.
Source: Louisa Larson Photography [17]
Firefly
This arm-balancing pose [18] will tone your arms and increase flexibility in your hamstrings.
- Begin in Downward Facing Dog. Jump your feet up, so they land behind your hands.
- Bring your hands back through your legs, and press your palms into your calves, trying to crawl deeper through your legs. Once your arms and shoulders are as far back behind your thighs as you can get them, plant your palms firmly behind your feet, cupping your heels with your thumb and index finger.
- Bend your knees, and squat down, resting the backs of your legs as close to your shoulders as you can.
- Make sure your palms and fingers are spread wide as you shift weight into them. Lift your feet off the floor, either one at a time or both together, straightening your legs.
- Hold for five breaths, and then release your feet to the floor.
Source: Louisa Larson Photography [19]
Wheel
A pose that increases spinal flexibility, it's also a hard-core move for the arms [20] and upper back.
- Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty).
- Bend your elbows, and place your palms flat on the ground above your shoulders, fingertips facing your feet.
- Inhale, press into your palms, and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat.
- Check to make sure your hands and feet are parallel. You can stay here, getting used to being upside down, or take a deep inhale as you straighten your arms and lift your head off the ground. Once you're fully in the pose, try to walk your hands and feet a little closer together.
- Stay here for five deep breaths, and then slowly lower your body down. Eventually you want to do this pose for a total of three times.
- Hug your knees into your chest to release your lower back.
Photo: Jenny Sugar at Laughing River Yoga Studio [21]