8 Yoga Poses for Strong Arms & Core

arms upper body yoga Jul 10, 2017
Yoga Poses for Strong Arms & Core

Use these powerful and effective yoga poses for your arm workouts. These 8 poses will sculpt, define, tone, and strengthen your entire upper body and core.

Do this workout before hitting the beach, and your arms will look even more beautiful, lean and toned.

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1. Chaturanga

Directions: 

  • 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

Directions:

  • 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

Directions: 

  • 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

Directions: 

  • 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 otherside.

5. Forearm Plank

Directions: 

  • 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 otherside.

6. Dolphin

Directions:

  • 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

Directions:

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

8. Side Forearm Plank

Directions:

  • 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 otherside.

 

 

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