Yoga for Upper Body Strength
Yoga is primarily known for its ability to improve flexibility and posture as well as its power to reduce stress. But many positions of yoga need strength and regular yoga practise helps you gain strength.
Yoga uses bodyweight exercises to help people get stronger. Bodyweight training only makes use of your body weight, as opposed to weightlifting, which also requires additional weights. Improving your physical health might help you mentally and it can also help bolster your self-assurance and sense of empowerment. Gaining upper body strength in particular will help you perform poses more easily and effectively.
Here are 6 fundamental yoga poses you can do to start strengthening your upper body. Your upper body will be worked with the following pose variations.
-
Santolanasana
Plank targets the muscles in the upper body, core, and lower body, making it a comprehensive workout. The majority of the work of a plank is done by your core, even though you are supporting your body weight on your arms and toes. There is no doubt that planks work your arms and shoulders, in addition to developing core strength. The plank position is ideal for strengthening the arms, wrists, and spine.
-
Take a deep breath in and deliberately move forward from Downward Dog until your spine is parallel to the floor and your shoulders are over your wrists. Bring your triceps in. The tailbone extends to the heels, while the belly stretches toward the spine. The back of your neck should remain extended as you maintain a soft glance and look up at the top of the mat.
-
Gomukhasana
Gomukhasana, also known as the Cow Face Pose, aids in gently stretching the arms and shoulders, opening the chest, and flexing the upper back. To help link the hands, you can use a strap if your shoulders are tight. Allow the top elbow to stretch upward and the bottom elbow to stretch downward once you've made the connection with your hands behind your back. Crossing the legs in the classic variation of the pose can also aid to stretch the lower body.
-
Your legs should be extended in front of you while you sit on the yoga mat with your back straight. Your hands should be placed next to your hips with your feet together.
-
Put your right foot under your left hip while bending your right leg.
-
Put your right knee on top of your left knee.
-
Bend the elbow as you raise your left arm above your head. Bring your right arm behind your back and lock your hands together at the same time.
-
Inhale deeply, then stay for however long is comfortable for you.
-
Now, exhale and let your arms go.
-
Repeat with the other leg after uncrossing your legs.
-
Adho Mukha Svanasana
The Downward-facing dog pose can be executed by anyone with ease and it offers a terrific stretch for the lower back and legs. This position extends your shoulders, hamstrings, calves, and arches in addition to strengthening your shoulders and legs. Additionally, it gives the body energy, calms stress, and enhances digestion. In Vinyasa classes, Down Dog is typically practised to reset, stretch, and unwind as well as to flow between sequences. Down Dog not only stretches the back of the body, but it also improves shoulder mobility and upper body strength. You can get additional upper body strength by training with variations on the move.
-
Place your hands firmly on the ground, about shoulder-width apart, to do the downward dog stance. Lift the hips as you drag your feet back. The arms and shoulders are already being worked by holding this position, but you might try certain routines to increase your strength.
-
Chaturanga Dandasana
Four-limbed staff pose is challenging to master but this posture is excellent for training the abdomen and strengthening the arms and wrists. Nothing compares to the Chaturanga stance for enhancing triceps strength. It aids in enhancing posture, core stability, and strength. The wrists, arms, and shoulders can be particularly strengthened with chaturanga dandasana.
-
In a plank position, drop your body toward the floor while bending your arms as you exhale. Aim to keep your body at a 90-degree angle with your arms. Do not lower it any further. Keep your chest forward, abdomen in line with your spine, and tailbone extending toward your heels. Keep room between your shoulder blades, and your arms should be tightly clasped to your torso.
-
Ardha Purvottanasana
The reverse tabletop pose expands the chest and tones the back muscles to stimulate the endocrine and respiratory systems. Sometimes, also known as the crab stance, this position also strengthens the arms, legs, and core. It exercises the opposite side of your upper body because there are so many positions that keep your face and chest down. While strengthening your arms, this workout opens up your chest and shoulder muscles.
-
Start by sitting down and placing your feet flat on the floor next to your sit bones.
-
With your fingers pointing forward, place your palms on the ground behind your back.
-
Look up and elevate your body while softly letting your head relax back as you squeeze your glutes and abs.
-
Your hips, thighs, chest, and abdomen should all be flat and parallel to the ground.
-
Inhale and hold.
-
Vasisthasana
Side planks bring you back to the ground so you may work on your shoulder strength from a new angle. In contrast to the plank, when your arms must function as a team, this exercise requires your arms and shoulders to rely only on their power. Arms, abs, wrists, and legs are all effectively worked by this. Additionally, it's a fantastic pose for increasing stability and balance throughout the body.
-
Move your left hand from Plank Pose to the centre of the yoga mat, keeping your wrist just in front of your shoulder.
-
Slowly turn to the outside of your left foot. To aid in balance, stack your right leg on top of your left or position your right foot in front of your left.
-
Make sure your ankles, knees, and hips are in alignment.
-
Lift your hips and raise your right arm toward the sky while keeping your shoulders, core, and legs engaged.
-
View your right thumb in the air.
-
Replicate on the other side.