Strengthen Your Arms With Yoga Poses – Have You Tried It?

According to many experts, it is very difficult for the arms to become toned and healthy. However, if you stick with yoga poses for a while, you can increase arm strength.

Are you looking for a way to increase strength and tone your arms but still can’t find the right exercise? Have you tried yoga to improve but wondering when the new yoga poses will work? What is the best yoga pose for arm strength? If you have a series of questions above, let’s take a look at the sharing below with, surely after watching, you will find some useful information for yourself.

How long does it take to practice yoga poses to improve arm strength?

Expert Jon-Erik Kawamoto, a longtime fitness trainer shares that the muscles will need 4 to 8 weeks to become toned and stronger. That means you will have to do yoga moves that help increase arm strength about 2 times a week. For yoga to be effective, you also need to arrange a reasonable rest time between sessions. Rest is very important for both beginners and seasoned practitioners.

Usually, beginners will feel the results faster than those who have been practicing for a long time. The reason is that beginners often tend to lose fat quickly, in addition, muscles will also grow quickly to reach a natural balance. As for those who practice for a long time, their arms already have a certain amount of strength, if they want to increase it, it takes time. In addition, people who practice for a long time often do not spend a lot of time training muscles.

Yoga poses that help increase arm strength are extremely effective

If you want to increase strength and tone your arms, you can try some of these yoga moves:

1. Plank pose

The plank pose works to strengthen the shoulders, triceps, biceps, and chest. In general, this exercise is very easy to do, you just need to lie on your stomach, place your elbows directly under your shoulders, tiptoes on your toes and lift yourself up, keeping your back, hips and head in line. Try to hold the pose for at least 30 seconds, squeezing your abs and breathing evenly. This is a very effective yoga movement that increases arm strength that you should try.

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Plank pose

2. Downward-Facing Dog Pose

Downward facing dog is one of the most popular yoga poses with so many benefits for the body. This pose not only strengthens the arms but also helps stretch the spine, hamstrings, glutes, calves, and strengthens the denta and triceps.

Downward-facing dog pose


  • Start in a pose, knees hip-width apart. Hands shoulder width apart, fingers spread wide.
  • Using arm strength, slowly push yourself up, legs straight
  • Move your arms forward and your feet back to lengthen your torso. Squeeze your thighs while moving
  • Hold this pose for 1 to 3 minutes, paying attention to your breath. Then slowly bend your knees and return to the starting position.

3. Dolphin Pose

Dolphin Pose is one of the most effective arm strength poses. This pose helps strengthen the core of the arms and legs, and helps strengthen and tone the shoulders. In addition, the dolphin pose also helps the spine to become strong and supple. Dolphin pose is quite similar to downward facing dog, however, the difference is that you have to press your palms and arms to the floor.

dolphin pose


  • Start in a crawl position, with your new knees hip-width apart. Put your forearms on the mat
  • Inhale deeply, push your butt and hips up, exhale and press your whole body down from above
  • Breathe evenly and keep calm10 to 15 breaths.

4. Wheel Pose

Wheel Pose is very effective in expanding the lungs, chest, shoulders and strengthening the legs, abs, buttocks, spine, wrists and arms. However, this is an advanced yoga pose and you need to practice it under the guidance of a professional yoga teacher.

wheel pose


  • Lie on your back on the mat, bending your knees so that the soles of your feet are on the floor and near your buttocks. 2 feet hip-width apart.
  • Place your hands behind your shoulders, fingers extended.
  • When you feel ready, press your feet and palms, lifting your body off the floor. Neck stretched, head down
  • Hold for about 1 minute and then return to the original position.

What type of yoga is best for increasing arm strength?

Yoga is a discipline with many different forms and exercises. There will be some types of yoga that focus heavily on arm strength. Specifically, you can try:

  • Power yoga if you are a beginner. In power yoga classes, there is often a combination of movements such as plank movements, face down dog movements, etc. You will see a significant improvement in body strength after a period of practicing this type of yoga.
  • Ashtanga yoga if you’ve been practicing yoga for a few months or so. Ashtanga is a type of yoga that does a series of fixed postures and of course this sequence of exercises is extremely beneficial for improving arm health. In addition, this type of yoga is more challenging than other types of yoga because it requires both flexibility and body strength. You will see a noticeable change in your arms after a few weeks of practicing Ashtanga yoga.
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Ashtanga yoga

  • Iyengar yoga There are also a lot of poses that require the use of arm strength. This type of yoga will help you prepare the strength to practice yoga posesmore difficult.

Yin yoga, restorative yoga and gentle yoga are types of yoga that don’t have much impact on the arms. However, you can practice these types of yoga after doing arm-focused exercises to relax.

Some frequently asked questions

1. Should you practice arm strength exercises every day?

You can exercise, but keep in mind that muscles need rest to grow. Therefore, it is best to practice for about 2-3 days and then take a day off for the best results.

2. Should arm strength exercises be done when shoulder injury?

Ask your doctor this question. If your doctor agrees, you can do it, however, you should share with your teacher what the doctor said not to do to avoid hurting yourself.

Through the above sharing of, you must have answered your questions, right? If you are interested in trying, do not hesitate to download to your device, invite a private yoga teacher for specific instructions.

Reference source

How Long Does It Take to Tone Your Arms with Yoga? Access date: October 17, 2020

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