Increase Arm Strength through Yoga

Increase Arm Strength Through Yoga

Yoga postures are associated with stretches and flexibility related movements; however serious practitioners understand and know that there is a lot more that yoga offers. One of the biggest contributions of Yoga movements in building your body is to strengthen your core muscles as each movement is centered on the spine. In this post, we take a look at how to increase arm strength through Yoga.

Yoga offers a range of arm balances that uses one’s body weight to build the arms, wrists, and shoulders. One such posture is “Bakasana”. Bakasana changes its form and becomes Astavakrasana and various versions of Astavakrasana are discussed below.

Utkatasana with NamaskarUtkatasana with Namaskar

This is a preparatory pose for Astavakrasana. Stand straight with your feet and knees together. Take your hip back and sit down like you are sitting on a chair. Try to get your thighs parallel to the ground. Keeping your feet and knee together you take your left shoulder on the right thigh; join your palms in a namaskar. Right elbow should point up towards the sky. Push the right side of the chest backward. Align your right elbow so that your right knee falls in one plane. Feel the twist around the waist and the top right of the chest along with the shoulders. Repeat by bringing the right shoulder on the left side. Hold each side for 30 seconds and repeat 2-3 times each side.

This in itself is a complete pose helping to restructure the upper body and increase the strength around your thighs. However here it is being used as a preparatory pose.

BakasanaBakasana

(bent elbows/the crow pose)

  • Keep your feet shoulder length wide. Bend your knees and sit in squat position
  • Press your palms on the floor and your knees against the upper arm
  • Bend your upper arm and transfer your body weight on the wrist; lifting the legs off the floor and getting the heels as high as possible – striving to get the hip and the lower back as high as possible
  • To lift the hip and the lower back high you need to transfer the body weight onto the wrist; however, you need to use your core muscles to lift your heels up
  • Balance with the help of your core, shoulder, and wrist; increasing the duration that you can hold the pose steady

Astavakrasana (with legs folded)Astavakrasana

(with legs folded)

  1. Keep your feet shoulder length wide. Bend your knees and sit in squat position
  2. Your palms are pressing the floor; turn your body to the side, bringing your left knee towards right elbow and the left hip to the left elbow
  3. Bend your arms at the elbow and support your left knee by placing and pressing against – high on the right arm; support the left side of the hip by pressing it against the left upper arm
  4. Transfer the body weight onto the wrist lifting the feet up in the air – heels remain close to the body; balance your body on to the wrist in a very compact formation

Astavakrasana (with legs stretched)Astavakrasana

(with legs stretched)

  1. Now extend the legs and cross your feet; taking your heels as far away from the body as possible
  2. This extension requires greater focus, balance, and strength
  3. Try and look straight – your face visible and chin parallel to the ground

Astavakrasana (with legs split)Astavakrasana

(with legs split)

  1. Bring the right leg back and stretch; both legs are now perpendicular to each other
  2. Stretch your knees and ankle

This pose is also known as the scissor split and is one of the most difficult in this series with maximum effect on wrist and shoulders.

Benefits:

  • As mentioned in the beginning this sequence will help build your arms, wrists, and shoulders. Lifting one’s own body weight from various angles builds the contracted muscles. There is always an opportunity to take your practice higher and to a more difficult level; in the process challenging your physical strength and stamina
  • Enhancing the strength of your core muscles or region around your waist. Though the arms and shoulders give the initial lift for the pose, it’s your core that will help you balance
  • Abdominal muscles get a workout and deformities of wrist and elbows also start to ebb away

If you find this article useful and would like to comment or provide a feedback, please leave a comment in the box below.

Carthik shares his Healthy Life journey. Do visit regularly to get updated on his progress and tips for your own journey to live healthily. If you like what he does and if you have a passion and want to share it too, then Click here to learn how to share what you love – on your website!

About Carthik

Carthik shares his Healthy Life journey. Do visit regularly to get updated on his progress and tips for your own journey to live healthily. If you like what he does and if you have a passion and want to share it too, then Click here to learn how to share what you love - on your website!

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