Yoga To Improve Flexibility And Strength In Your Arms

Whether you’ve been doing yoga everyday for countless years or you’re just starting out there are going to be days when certain poses are going to be more than challenging.

I had one of these days yesterday during my Hatha Yoga class. Now, normally downward facing dog is like second nature to me but yesterday could I stay in the pose? Could I eck! When the teacher said we should stay in the pose for at least 4 minutes I almost passed out!

For some reason I felt I didn’t have the strength in my arms so I thought I’d revisit some yoga poses to help improve flexibility and strength in my arms.

There are so many great asanas for the arms. Here are few of my favourites:

1. Locust

• Lie on your stomach with your body in a straight line and your arms relaxed by your sides, palms facing upwards.
• Place your chin on the floor and slide your hands under your body resting on the fronts of your thighs.
• Inhale and lift your legs keeping your pubic bone on the mat.
• Exhale and bring your legs together. Contract your buttock muscles and raise your legs as high as you can.
• Hold the posture and breathe normally.
• To come out of the pose on the next exhale lower your legs to the floor and relax your arms by your sides, palms facing upwards.
• For more of a stretch in your arms you can clasp you’re your hands or stretch your arms behind your back or alternatively stretch your arms out in front of you.

2. Upward Facing Dog

• Lying on your front with your legs hip distance apart, place the palms of your hands on the mat close to your ribs ensuring that your elbows are over your wrists.
• Place the tops of your feet on the mat and then press your palms firmly into the mat.
• Lift your body off the floor by straightening your arms but keep your toes and your palms on the mat.
• Looking ahead roll your shoulders down and bring your shoulder blades together.
• Stay here for a few breaths then bend your arms and lower your body back onto the mat.

3. Downward Dog

• Starting on all fours with your knees hip distance apart and your hands shoulder width apart and fingers facing forward.
• Move your hands a little further forward, tuck your toes under, lift your hips to the ceiling and straighten your legs.
• Press your fingers into the mat and drop your heels down towards the mat. Your heels don’t have to touch the floor just pulling down towards the floor will give you a good stretch.

4. Plank

• Start on all fours with your arms straight.
• Tuck your toes under and step both feet back, straightening your legs.
• Inhale and raise your chin and head so you’re looking straight in front of you.
• Making sure your body is parallel to the floor, engage your core and extend your chest.
• Exhale and push your body weight onto the palms of your hands evenly.
• Gaze towards your fingertips
• Take a few breaths here then bring your knees back down onto the mat so you’re on all fours again.

5. Side Plank

• Starting in Plank bring your left palm towards the centre of your mat and roll onto the outer edge of your left foot.
• Place your right foot on top of your left.
• Press the palm of your hand into your mat and move your shoulders so they are not touching your ears.
• Making sure your right shoulder is directly above your left, extend your right arm toward the ceiling and gaze towards your extended hand if this comfortable for your next. If this is uncomfortable you can look to the side.
• Repeat on the other side.

6. Dolphin Pose

• Starting on all fours, place your forearms on the mat shoulder-width apart.
• Tuck your toes under and lift your hips up.
• Straighten your legs as you would if you were going into downward facing dog but keep your forearms pressed to the floor.
• If you feel that straightening your legs puts too much pressure on your back or spine keep your knees slightly bent.
• Keep your shoulders directly over your elbows and relax the base of your neck.