Yoga isn’t only about feeling calm and serene – it’s a great full-body workout! Instructor Bex Blaker shows you how to tap into yoga’s potential to tone and sculpt your arms
In the realm of fitness, yoga is more often associated with relaxation, flexibility and inner peace. However, amidst the tranquillity lies a powerful secret: yoga is incredibly effective for sculpting your arms and upper body. While it may not be as widely recognised as lifting weights, yoga’s impact on strengthening and toning your upper body should not be underestimated, particularly given its accessibility. Unlike traditional weightlifting, yoga requires minimal equipment and, of course, it can be practised virtually anywhere.
At first glance, the serene and graceful postures might seem more conducive to enhancing flexibility than building muscle. However, the practice’s deliberate movements engage a plethora of muscle groups, especially in the arms and upper body. The dynamic poses mean you have to support your body weight, fostering strength in the arms, shoulders, chest and back. Try these top moves for shapely arms.
Downward dog to plank
- Start in a tabletop position with your hands shoulder-width apart and knees directly under your hips.
- Lift your knees off the ground, pushing your hips up and back, into the inverted ‘V’ shape of downward dog (A).
- Shift your weight forward by engaging your core and drawing your shoulders over your wrists. Your body should form a straight line from your head to your heels, and your feet are hip-width apart. Engage your core, glutes, and leg muscles to maintain stability (B).
- Reverse the movement to take you back to downward dog. Move slowly and intentionally through the postures.
Up/Down Plank
- Start in a high plank, hands flat on the ground, directly under your shoulders (A).
- Leading with your right arm, bend your right and then left elbow and lower your body with control onto your forearms (B).
- Again, leading with your right arm, return to the starting position by pushing up onto your hands.
- Switch the lead arm halfway through your reps to ensure equal reps on each side.
- To make it easier, rest knees on the mat.
Dolphin Leg Lifts
- Begin on your hands and knees in a tabletop position. Align your wrists under your shoulders and your knees under your hips.
- Lower your forearms to the ground, ensuring that your elbows are directly below your shoulders. Your forearms should be parallel to each other and shoulder-width apart. Press your forearms and palms firmly into the ground to create a stable foundation for the pose.
- Tuck your toes under and lift your hips toward the ceiling. Your body will form an inverted ‘V’, similar to downward dog (A).
- From here, lift your left leg up towards the sky and visualise creating a straight line with your body and raised leg (B).
- Lower your left leg and then repeat on the right side. Continue to alternate legs until reps are complete.
Triceps Push-Ups
- Begin in a high plank position with your hands placed directly under your shoulders. Your fingers should be pointing forward, and your palms should be pressing firmly into the ground, creating a stable base for the push-up (A).
- Lower your chest toward the ground by bending your elbows. Focus on keeping your elbows pointing backward, rather than out to the sides.
- Lower yourself as far as you can while maintaining proper form (B), before pushing back up to the starting position.
- To modify, do the same movement with knees on the mat.
Want to take your yoga to the next level? Try these four hidden gem poses for an extra challenge
Side Plank Rotations
- Begin in a high plank position (A), shift your weight onto your right hand as you begin to transition to side plank. Your right hand should be positioned directly under your shoulder.
- Rotate your body to the left and pivot onto the outer edge of your right foot. Simultaneously, open your chest toward the left side.
- Extend your left arm upward, reaching toward the sky in a straight line from your right hand (B).
- Move back through high plank and repeat on the other side.
Reverse TableTop Press
- Begin by sitting on the ground with your legs extended in front of you.
- Place your hands on the ground, several inches behind your hips, with your fingers pointing toward your feet (A).
- Lift your hips off the ground by pressing through your hands and heels. Your body should form a reverse tabletop position, with your knees bent at about 90 degrees (B).
- Return to the starting position and repeat for suggested repetitions.
Bex Blaker (instagram.com/Bex_Blaker) is a yoga teacher and founder of the Yoga 319 app, which offers yoga-inspired movement and mindfulness to help busy individuals calm their minds while strengthening their bodies – download it to enjoy a seven-day free trial! Bex is also director at Sudor Interactive (instagram.com/sudor.interactive), the leading tech company providing fitness professionals a platform to showcase and promote their offering digitally.
