Practice, not only strengthen strength, but also tighten the arm! 1.
The supine plank is a good yoga posture, which can strengthen your arms and shoulders, and the reverse plank is the same.
At the same time, it also allows us to stretch our shoulders and chest* Walking stick sitting, put your hand on the cushion behind your hips, point your fingers to the sitting bone * put your shoulders above your wrists, lift your hips to the ceiling * press the cushion down with your heels, if you can * activate your core and quadriceps femoris, and the force behind your arms and shoulders * keep breathing for several times, and then repeat 2 Side plank this is a plate variant that strengthens your upper body and prepares you for arm balance and handstand* Starting with the plank, place your wrist under your shoulder * and slowly rotate to the outer edge of your left foot.
Place your right leg at the top left or your right foot at the front left for balance * make sure your hips, knees and ankles are aligned * when you lift your hips and extend your right arm into the sky, make sure your legs, core and shoulders are activated * stare at your right thumb, keep breathing a few times, and then change sides to practice 3 Downward dog pose downward dog pose is often practiced in Vinyasa courses to stretch and relax and flow between sequences.
Downward dog pose can not only stretch your back, but also bring strength to your shoulders and upper body* Start from the table pose, lift your hips up and back * keep your feet apart, press your heels down to the ground, and feel your lower legs and hamstrings gently open * keep your hands shoulder width apart, spread your fingers, and press each fingertip on the mat to protect your wrists * keep your core involved and relax your head.
Keep breathing ten times 4 Lotus support this pose strengthens the upper body and lifts the whole body off the ground with the muscles of the arms and shoulders.
If you need to adjust, you can put the Yoga brick under your palm to make more space* If you can’t make a full lotus, you can start with a half lotus * put your palm on the ground next to the sciatic bone * press your hands down and lift the sciatic bone away from the cushion * keep your core active, breathe a few times, and then repeat 5 Crow yoga posture can help you develop self-confidence, balance and upper body strength.
It can also help you prepare for handstands and balance the weight on your hands.
Strengthen your shoulders, arms, core and wrists* Squat down, press your palms on the ground, and then lift your toes * lift your sitting bones, bend your elbows, and then put your knees on the back of your upper arms as close to your armpits as possible * move your upper body forward until your weight is in your hands * start your core, lift your toes off the mat * keep breathing a few times, and then repeat exercise 6 Four pillar support this pose requires solid triceps to keep the shoulders at a 90 degree angle.
If practiced correctly, this position will strengthen your triceps, shoulders, arms, wrists and abdomen* Start with the plank, move your weight forward slightly and let your shoulder pass over your wrist * slowly bend your elbow and keep your upper arm close to your chest * when your elbow is flush with your shoulder, keep breathing a few times, and then return to baby rest.
7.
Firefly pose this pose will help you develop balance and arm strength.
It may be stronger than crow pose because of the different leg positions.
In Firefly pose, your legs extend in front of you instead of bending on your arms to rest, which requires more arm strength and flexibility of your hips and hamstrings* Squat down, put the palm on the mat, raise the hip, put the back of the hand under the hip, and put the shoulder under the knee * form a 90 degree bend on your elbow, put the hip down and put the inner thigh on the upper arm * when transferring the weight to the hand, lift the foot off the mat, and once stable, straighten the leg parallel to the ground for 8 Wheeled this is a deep back bend that strengthens and stretches most of the body.
When practicing wheel pose, your back body has started, and your shoulders, arms and wrists are trying to lift your upper body.
Wheel is also a good stretch for the front of your body* Lie on your back on the mat with your knees bent and your feet on the ground * slowly approach your hips, put your palms on both sides of your head, and put your fingertips over your shoulders towards the body * your elbows should point to the sky and not wider than your shoulders * press down your hands and feet, and put your head towards the mat * make sure that the knee cover is separated from your hips and the elbows are the same width as your shoulders * when you put your hips and chest towards the sky, Slowly start to straighten your arms and lift your head off the mat * keep breathing a few times, and then fall back to 9 Headstand handstand is a good way to build upper body strength.
Reverse your body’s blood and energy flow, and use your strength to stabilize and balance this posture* Start with dolphin pose, clasp your fingers, put your head on the mat and put it in your clasped hands * straighten your legs, put your feet towards your head and your hips above your shoulders * lift one leg and use the stability of your shoulders and forearms and your core to find a balance point.
When you’re ready, lift your second leg * stay here for a few breaths, and then fall back to 10 Elbow handstand this is a more advanced handstand because the weight is completely on your forearm.
Without the extra support of the head, your upper body will try to support your inverted body and strengthen your back, shoulders and forearms* Starting from dolphin pose, put your feet close to the top of the mat and put your hips on your shoulders * lift your right leg, bend your left leg, start the core, press down your shoulders and gently enter the forearm handstand * put your eyes on the yoga mat between your forearms and keep breathing for several times.
These 10 yoga poses will work multiple muscles in your upper body from your back, shoulders, biceps and triceps.
Some are advanced postures.
Choose some postures to join your routine practice.
If you practice often, you will find that your upper body strength will increase rapidly…