Yoga Poses for Arm Strength

#1 Plank Pose

The plank pose makes the arms, wrist and spine stronger while tightening the abdominal muscles.

#2 Four-Limbed Staff Pose (Chaturanga Dandasana)

Build muscle in your arms, wrists and core by performing the chaturanga dandasana. Go from the plank pose to the chaturanga dandasana. Perform chaturanga pushups for even more of a muscle building challenge. These type of pushups are more challenging than the regular ones, so you may need to perform them on your knees in the beginning.

#3 Side Plank Pose (Vasisthasana)

The side plank pose builds muscle in the arms, core and legs. It also provides a superior stretch to the wrists while strengthening them. Try moving from plank to side plank, alternating sides and completing several repetitions.

#4 Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-facing dog makes the arms, spine and wrists more powerful while toning the buttocks and refining posture.

#5 Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog builds muscle in both the arms and legs while invigorating the entire body. Try moving from upward-facing dog to downward-facing dog.

#6 Supported Headstand (Salamba Sirsasana)

The supported headstand is a superior pose since it strengthens many parts of the body at one time, including the arms. It also makes the legs, spine and lungs stronger as it tones the organs of the abdomen and enhances digestion. In addition, the supported headstand is beneficial to those with asthma, insomnia and those who are infertile.

#7 Handstand (Adho Mukha Vrksasana)

The handstand improves strength in the arms, shoulders and wrists and elongates the abdomen. This is a challenging pose, so you may want to start out by resting your feet against the wall, keeping them in alignment with your hips. You can eventually let the wall support your legs in a full handstand when you build enough arm strength. The end goal is to perform this pose unsupported.

Muscles require 24 to 48 hours of recovery time in between muscle building workouts, so perform strength training workouts every other day or every two days. Working the muscles every day may result in an overuse injury, such as a tear.

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