8 Powerful And Effective Yoga Poses For Perfectly Shaped Arms In 1 Workout

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1. Chaturanga

 

How to:

  • Lower down into Chaturanga, then back up to high plank pose 5x.
  • On rep #5, hold at the bottom for 3 counts, then press all the way back up to high plank.
  • Repeat this 2x.

 

2. Knee to Tricep

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How to:

  • Start in high plank.
  • Pull one knee in to touch your tricep.
  • Hold for 1 second, then return to high plank.
  • Repeat 10x.
  • For an added challenge, hold your knee to your tricep after the 10 reps for 10 seconds.
  • Repeat other side.

 

3. Downdog

How to:

  • Start on all 4s.
  • Then press through your hands and lift your hips up to this position.
  • Press the heels into the floor and lift your knee caps.
  • Hold here for 5-10 breathes.

 

4. Single Arm High Plank

How to:

  • Start in high plank pose with feet a little wider than hip width apart.
  • Extend one arm forward, as if you were shaking someone’s hand with your pinky down and thumb up.
  • Hold here for 30 seconds.
  • Repeat other side.

 

5. Forearm Plank


How to:

  • Start in high plank pose with feet a little wider than hip width apart.
  • Extend one arm forward, as if you were shaking someone’s hand with your pinky down and thumb up.
  • Hold here for 30 seconds.
  • Repeat other side.

 

6. Dolphin


How to:

  • Start in child’s pose, then come on to your forearms, and extend your legs behind you so that they are engaged and straight.
  • Make sure your elbows are directly underneath your shoulders, and your forearms are parallel to one another.
  • Pull the naval into the spine, slightly tuck the tailbone, and lengthen the legs and spine.
  • Hold here for 1 minute.

7. Upward Facing Dog


How to:

  • Start in high plank, and lower the hips down, while spiralling the shoulders and opening the chest forward.
  • Hold here for 5 breathes, then to high plank.
  • Repeat 5x.

8. Side Forearm Plank

How to:

  • Start lying on your side, propped up on one elbow.
  • Then extend your legs to the side, stacking one foot on top of the other, with big toes touching and heels separated.
  • Lift the hips up, engage the quads, and pull in the core.
  • Press the floor away with your elbow, so that you find length and space in the shoulder socket.
  • Slightly pulse the hips up 20x, then hold for another 30 seconds.
  • Repeat other side.
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