Yoga Poses for Arms and Shoulders

Yoga Poses for Arms and Shoulders

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This article explores ten yoga poses for arms and shoulders with an easy-to-follow step-by-step guide that you can follow without facing any constraints.

Yoga is more than mere stretching. It exercises the body, mind, and spirit. It’s probably not news to you that yoga is perfect for your wellbeing; the modern popularity of yoga has spread that message very effectively. The truth is that yoga, and the way we practice it through meditation and the asanas, reflect how one should live life.

Think about all the times we try to rush things, desperately trying to achieve our goals in ever-smaller amounts of time because the world has become so fast. That’s not inherently wrong; in fact, the intentions are good—but good intentions alone don’t shape us.

The only thing that can bring you closer to your goals is a constant practice, introspection, and patience. Yoga is about all that.



Related: Yoga Guide for Beginners: Sixteen 101 Yoga Poses for Strength, Flexibility, And Mindfulness

Practicing Yoga

Practicing yoga is about flexing a little bit every day for months just to break the tightness of our bodies. It’s about regulating our breath and mind to endure extreme bodily poses that defy our sense of balance. Lastly, it’s about knowing that the best poses will require a considerable time investment.

No matter how much you rush or how hard you press, some things simply require time and repetition. Simple as that. This is an invaluable message for most of us today. We can’t afford to get carried away by the mentality of instant gratification. We’re bound to crash into a stone wall of ineptitude sooner or later if we don’t start doing things with care and consistency.

I hope this platform (prokensho) has given you more than a handful of bodily poses and sequences to train your body; in truth, I hope you realize these core life precepts. They’re far more valuable.

Impacts of Yoga on Physical Health

That is not to diminish the impacts of yoga on your health. If you’re like me, and you work a lot of hours at the computer, you might be accustomed to the stiff feeling of your body. Some days you don’t even want to sit at all. That is one perfect reason to start practicing yoga.

With just 20 minutes each day, you can breathe more life and energy into your seemingly spent body. The surge of power will allow you to achieve more, but besides this tangible surge of well-being, think about how good would it be to reconnect with your respiration and your thoughts every day.

We’ve become disconnected from our inner selves. In a single period, we think of so many different and unrelated things that we can’t even follow our train of thought. Yoga demands you stop for a moment, forcing you to reflect.

Indeed, yoga is truly a wonderful school of philosophy and exercise. Practicing it, and doing it honestly, with an open mind and an open heart, will get you a multitude of benefits that go far beyond stretching both of your legs parallel to the ground.

Yoga Poses for Arms and Shoulders

Yoga Poses for Arms and Shoulders – Pose #1: Crane Pose

  1. Focus: Arms; wrists; abdomen
  2. Level: Advanced
  3. Sanskrit Name: Bakasana
  4. Time: 20 seconds to 1 minute
  5. Indications: Strengthening; improves balance
  6. Contraindications: Carpal tunnel syndrome; wrist injuries; pregnancy

The Crane Pose is a tough pose that strengthens the arms, wrists, and abs. It demands a lot of physical strength, balance, and wrist resistance.

To perform this exercise, you must:

1. Part from the Mountain Pose. Then squat down, keeping your inner feet a few inches apart. If you can’t ground your heels completely on the floor, slide a folded blanket underneath.

2. Separate your knees a little wider than your hips and bend your torso forward, wedging it between your inner thighs.

3. Stretch your arms forward and then bend your elbows, resting your hands on the ground while the backs of your upper arms rest against your shins.

4. Nestle your inner thighs to the sides of your torso, tuck your shins into your armpits and then slide your upper arms as low onto your shins as you can. Raise onto the balls of your feet and lean forward a little more, shifting the weight of your torso to the backs of your upper arms.

5. Keep your tailbone as close to your heels as possible to round your back as much as you can.

6. Lean forward again until your torso and legs remain balanced on the backs of your upper arms. If this is your first time doing the Crane Pose, it’s best if you remain secured on top of your bent arms.

7. To progress, you must squeeze your legs against your arms, pushing your inner hands firmly to the floor as you straighten your elbows. Your arms should be angled slightly forward to the floor.

8. Your inner knees should be snuggled to your outer arms near the armpits. Keep your head in a neutral position, looking to the floor or straight forward.

9. Hold the pose between 20 seconds and a minute. End by exhaling and slowly lowering your feet to the ground, stepping back into the squat.

This pose is generally difficult to perform and even harder to master. Train with patience, and don’t be afraid of using blocks, bolsters, or any kind of support to help you lift off the floor.

Yoga Poses for Arms and Shoulders – Pose #2: Side Crane Pose

  1. Focus: Arms; wrists; spine
  2. Level: Advanced
  3. Sanskrit Name: Parsva Bakasana
  4. Time: 20 to 40 seconds per side
  5. Indications: Strengthening; improves balance
  6. Contraindications: Wrist injuries; back injuries

The Side Crane Pose is the advanced variation of the normal Crane Pose, requiring even more strength and balance. It strengthens the arms, wrists, and spine, and improves your sense of balance.

To perform this exercise, you must:

1. Start from a standing position, and then bend your knees into a half squat, keeping your thighs parallel to the floor. If your heels aren’t firmly grounded, slide a folded blanket or bolster underneath.

2. Bring your left elbow to the outside of your right thigh as you soften your belly. While exhaling deeply, rotate your torso to the right and bring your left lower ribs across your right thigh as far as you can.

3. Move the back of your left arm down the outside part of your right thigh, bringing the outer armpit as close to the outer thigh as possible. Keep your arm in place and do a slight backbend to drag your shoulder, increasing the twist of your torso.

4. Repeat these alternating backbend movements, exhale by exhaling, until you reach maximum rotation. Then slide your left upper arm a few inches toward your right hip, pressing it firmly against your right thigh. Maintaining this pressure, drag the upper arm back toward your right knee, making sure that your skin doesn’t slide, to lock it in place.

5. Squat down fully, keeping your buttocks just above your heels. Place your left palm on the floor beside your right foot. If your hand doesn’t reach the ground, try tipping your torso to the right until you can rest the palm down. Keep the contact, and then lean to the right to place your right hand.

6. At this point, both hands should be shoulder-width apart, and your weight should be shifted onto your feet.

7. Focus on keeping the contact between your left arm and right thigh while slowly lifting your pelvis, then moving it to the right. The goal is to wedge the middle of your abdomen above and between your hands. Finding the perfect position is up to how you feel. The weight on your hands should increase just as it decreases on your feet.

8. Keep your feet together and push through the inner edges. Draw your heels toward your buttocks and soften your belly in anticipation of the twist. Firmly pull your left hip down and lift both feet. Your arms may be slightly bent, so straighten as much as you can without letting your legs go down.

9. Fully straighten your right arm and, as you lift your right shoulder, twist your spine further. Raise your chest and head, and then gaze forward. Breathe easily, holding the pose for 20 to 40 seconds. Repeat on the other side for the same length of time.

For newcomers, using a block or bolster to lower your head on as you lift your feet off the floor will help you keep your balance.

Yoga Poses for Arms and Shoulders – Pose #3: Firefly Pose

  1. Focus: Inner groins; back; arms; wrists; belly
  2. Level: Advanced
  3. Sanskrit Name: Tittibhasana
  4. Time: 15 to 30 seconds
  5. Indications: Stretching; strengthening; improved balance; toning
  6. Contraindications: Wrist injuries; shoulders injuries; back injuries; elbow injuries

The Firefly Pose is an exciting pose that demands a great deal of strength. It stretches the inner groins, back torso, arms, and wrists; tones the belly; improves the sense of balance, and builds strength.

To perform this exercise, you must:

1. Start by squatting with your feet a little less than shoulder-width apart. Tilt your pelvis forward and drag your trunk between your legs. Keep it low as you straighten your legs enough to lift your pelvis to knee height.

2. Bring your left upper arm and shoulder as far as you can blow the back of your left thigh, and then place your left hand on the ground outside the side of your foot, fingers pointing forward. Do the same on the other side.

3. Lift from the floor by shifting your center of gravity. Push your hands into the floor and slowly sway your weight back off your feet and onto your hands. Keep your inner thighs as high on your arms as you can.

4. Stretch your legs out to the sides, keeping them as straight as possible. The goal is to keep your pelvis high to make your legs parallel to the floor.

5. Push through the bases of your toes while you pull your toes themselves toward your torso and spread them evenly. The edges of your inner feet should be angled forward.

6. Extend your arms as long as you can, and then hollow your chest while you spread your shoulder blades. This will help you round your upper back to lift your torso.

7. Keep your neck soft and your head looking forward. Breathe easily and hold the pose for 15 to 30 seconds.

If the pose seems a bit too hard for you, but you still want to try, try placing two blocks to elevate each heel while you lift your pelvis from the floor.

Yoga Poses for Arms and Shoulders – Pose #4: Pose Dedicated to the Sage I

  1. Focus: Arms; wrists; belly; spine
  2. Level: Advanced
  3. Sanskrit Name: Eka Pada Koundinyanasana I
  4. Time: 20 to 40 seconds per side
  5. Indications: Strengthening; toning
  6. Contraindications: Wrist injuries; back injuries

The Pose Dedicated to the Sage Koundinya I Pose is a complex pose that involves a lot of strength in the arms and wrists. It thoroughly strengthens and tones the arms, wrists, belly, and spine.

To perform this exercise, you must:

1. Part from the Mountain Pose, then bend your knees as if you were trying to squat, but take your left knee to the floor. Turn your left foot, so it points to the right. Sit on the heel.

2. Cross your right foot over your left thigh and rest it firmly on the ground, sole down, besides your left knee. At this point, your right knee should point toward the ceiling.

3. To perform the twist, you must bring your left side (waist, ribs, and shoulder) around to the right. Place your left upper arm across your right thigh, sliding it to your left outer armpit, down the outside of the thigh.

4. You will have to perform movements like those utilized in the Side Crane Pose to potentiate your twist. This will help you nestle your left upper arm and right outer thigh. The trick is keeping the contact high on the arm and far to the outside of the thigh.

5. Straighten your left elbow and put your left palm down on the ground. To do this you might have to lean to the right. To place your right hand, you will have to carefully lift both hips, without losing your thigh placement; do this by leaning to the right.

6. At this point, your hands should be shoulder-width apart, with your middle fingers parallel to each other. Your weight should still be shifted onto your knees and feet.

7. Lift your hips so that you can flip your left foot to stand heel-up, then lift your left knee off the floor, so most of your weight is on your feet. Raise your hips a little higher to shift part of the weight to your torso, bringing it down between your hands, midline centered with your middle fingers.

8. Lean your weight a bit forward, bend your left elbow, then tilt your head and shoulders a bit toward the ground. This way you leverage your right foot up, and then you can lean your weight forward until your left foot becomes lighter. Exhale and lift it.

9. To complete, straighten both your knees with an inhale. Lift the left leg until it’s parallel to the floor, bend your left elbow, then lift your right foot higher. Adjust the height of your right shoulder so that it’s in line with the left, and then bring your torso parallel to the ground.

10. Hold the pose for 20 to 40 seconds, breathing easily. Don’t forget to repeat on the other side for the same time.

Yoga Poses for Arms and Shoulders – Pose #5: Pose Dedicated to the Sage II

  1. Focus: Arms; wrists; belly; spine
  2. Level: Advanced
  3. Sanskrit Name: Eka Pada Koundinyanasana II
  4. Time: 20 to 40 seconds per side
  5. Indications: Strengthening; toning
  6. Contraindications: Wrist injuries; back injuries

The Pose Dedicated to the Sage Koundinya II is the continuation of the previous one. It likewise involves a lot of strength in the arms and wrists and strengthens and tones the arms, wrists, belly, and spine.

To perform this exercise, you must:

1. Part from the Downward Facing Dog Pose with your hands shoulder-width apart.

2. Step your left foot forward, past the outside of your left arm, and rest it on the floor in front of your left hand.

3. Bend your left elbow and rotate your torso to the right, dropping your left shoulder and torso as low as you can on your inner left thigh.

4. Push your thigh toward your torso and slide your left upper arm and shoulder as far as possible underneath the back of your left thigh, just above the knee. Move the back of your thigh as high as you can on your upper arm.

5. Keeping your weight centered in between your hands, start to creep your left foot forward along the ground so more weight shifts from your leg to your arm. Your left foot will naturally move a little to the left.

6. The moment you can’t walk your foot farther without lifting it, straighten your knee as much as possible, reaching the foot forward and out to the left side.

7. Bend both elbows and shift your weight far between your hands until you can lift your back leg.

8. Lift strongly to make the leg parallel to the floor. With the knee extended, push straight back through your foot.

9. Raise your chest until your torso is parallel to the floor and push down through your inner hands to help keep this position.

10. Lift your head and gaze forward.

11. Breathing easily, hold the pose for 20 to 40 seconds. Step back into the Downward Facing Dog Pose, and then repeat on the other side.

Yoga Poses for Arms and Shoulders – Pose #6: Eight Angle Pose

  1. Focus: Torso; wrists; arms; abdomen
  2. Level: Advanced
  3. Sanskrit Name: Astavakrasana
  4. Time: 30 seconds to a minute per side
  5. Indications: Strengthening; toning
  6. Contraindications: Wrist injuries; elbow injuries; shoulder injuries

The Eight Angle Pose is an advanced arm balance pose that strengthens the torso, wrists, and arms, and tones the abdominal muscles.

Steps:

1. Part from the Mountain Pose, and separate your feet a little less than shoulder-width.

2. Bend into the Standing Forward Bend Pose, push your hands into the floor outside your feet, and then slip your right arm to the inside and behind your right leg. Continue pressing the hand onto the floor outside your right foot.

3. Move your right arm across the back of your right knee, until your knee is up on the back of your right shoulder.

4. Prop your shoulder against your knee and slide your left foot to the right. Cross your left ankle in front of the right, and then hook your ankles. Lean a bit to left, shifting part of the weight off your left arm, and begin to lift your feet a few inches off the floor.

5. While supporting your right leg on the shoulder, bend your elbows. Tilt your torso forward to make it parallel to the floor and, as you tilt it, straighten your knees and stretch your legs out to the right, making them parallel to the floor and perpendicular to your torso.

6. Wedge your upper right arm between your thighs, and with the pressure, twist your torso to the left. Keeping your elbows close to your torso, gaze down toward the floor.

7. Hold the pose for 30 seconds to a minute. Come down by slowly straightening your arms down and lifting your torso back to upright. Bend your knees, unhook your ankles, and return your feet to the floor. Step back into the Standing Forward Bend Pose, take a few breaths, and repeat on the other side.

Yoga Poses for Arms and Shoulders – Pose #7: Peacock Pose

  1. Focus: Wrists; forearms; back; legs; abdomen
  2. Level: Advanced
  3. Sanskrit Name: Mayurasana
  4. Time: 10 to 30 seconds
  5. Indications: Strengthening; toning
  6. Contraindications: Wrist injuries; elbow injuries

The Peacock Pose is a tough arm balance pose that symbolizes the peacock.

This pose is great for strengthening the wrists, forearms, back muscles, and legs, and for toning the abdomen.

To perform this exercise, you must:

1. Kneel on the floor, keep your knees wide, and sit on your heels.

2. Lean forward and push your palms onto the floor with your fingers turned back toward your torso (thumbs pointing to the sides).

3. Slightly bend your elbows and prop the pinky sides of your hands and the outer forearms together. Bend your elbows again to form a right angle, and then slide your knees to the outside of your arms and forward of your hands.

4. Rest your front torso on the backs of your upper arms, and then brace your belly onto your elbows.

5. Optional: If your elbows are sliding apart, you can use a strap to bind them together. Simply position the strap just above your elbows.

6. Firm your belly against the pressure of your elbows and lower your forehead to the ground. Now straighten your knees and stretch your legs out behind your torso, resting the tops of your feet on the floor. Slightly harden your buttocks and round your shoulders down.

7. Lift your head off the ground and gaze forward. Shift your weight slowly forward to lever your feet off the floor. Your torso and legs should be somewhat parallel to the floor.

8. At first, hold the pose for 10 seconds or so. Gradually increase your stay as you gain experience, up to 30 seconds.

Yoga Poses for Arms and Shoulders – Pose #8: Handstand Pose

  1. Focus: Shoulders; arms; wrists; belly
  2. Level: Advanced
  3. Sanskrit Name: Adho Mukha Vrksasana
  4. Time: 10 seconds to a minute
  5. Indications: Stretching; strengthening; improves balance
  6. Contraindications: Back injuries; shoulder injuries; headache; heart problems; high blood pressure; pregnancy

The Handstand Pose is an inverted pose that demands focus, strength, and a sense of balance. It strengthens the shoulders, arms, and wrists; stretches and tones the belly; improves the sense of balance, and helps calm the brain.

To perform this exercise, initially propped against a wall, you must:

1. Part from the Downward Facing Dog Pose, keeping your fingertips an inch or more away from the wall. Keep your hands shoulder-width.

2. If your shoulders are tight, try turning your index fingers out; if not, arrange them parallel to each other. And, if you feel a little scared about performing this pose, don’t worry! It’s the instinct of wanting to avoid falling.

3. Secure yourself for the headstand by firming your shoulder blades against your back torso, and then lengthen them toward your tailbone.

4. Rotate your upper arms outward, keeping your shoulder blades broadened, and nestle your outer arms inward.

5. Spread your palms and push the bases of your index fingers firmly against the ground.

6. Bend your left knee and step your left foot toward the wall. Keep the other (the right) leg active by pushing through the heel. Take a few short hops before you take the final leap upside down.

7. Sweep your right leg through a wide arc to the wall as you kick your left foot off the floor, pushing through the heel to straighten the left knee. With both legs off the ground, use your deep core abdominal muscles to help you lift your hips over your shoulders.

8. Keep doing these hops until you build sufficient strength to kick yourself into the pose. Initially, you might slam your heels against the wall, but as you become more skilled you’ll be able to do it more elegantly.

9. If you feel that your armpits and groins become tight, it might stem from your lower back is too compressed. Lengthen this area by drawing your front ribs into your torso, and then reaching your tailbone toward your heels. Try sliding your heels higher up the wall and snuggling your outer legs together, rolling your thighs in as you do.

10. Hang your head between your shoulders blades and gaze back to the center of the room.

11. Initially, try holding this pose for 10 to 15 seconds, breathing easily and fully. Gradually increase your stay in 5-second increments until you reach a whole minute.

12. To come down, try to keep your shoulder blades up and broad, and bring one foot down at a time. You might want to try switching your “kick” leg every time you practice this pose.

Yoga Poses for Arms and Shoulders – Pose #9: Side Hand to Toe Plank Pose

  1. Focus: Arms; belly; legs; wrists; legs; core
  2. Level: Advanced
  3. Sanskrit Name: Vasisthasana
  4. Time: 30 seconds to a minute per side, up to 2 minutes
  5. Indications: Stretching; strengthening; improved balance; toning
  6. Contraindications: Wrist injuries; elbow injuries; shoulder injuries; ankle injuries

The Side Hand to Toe Plank Pose is an advanced variation of the already challenging Side Plank Pose.

Besides the benefits of the Side Plank Pose, this variation improves your focus and concentration and provides a more thorough toning of your core, arms, and legs.

To perform this exercise, you must:

1. Part from the Plank Pose, pushing evenly through your hands and keeping your shoulders aligned over your wrists.

2. Steady your core and leg muscles, keeping them strong, and then roll both heels to the right, placing the outer edge of your right foot against the ground. Stack your left foot on top of the right.

3. Draw your legs in together and push out through your feet.

4. Inhale deeply and press down through your right hand, shifting your weight onto your right arm as you raise your left hand. Try to gaze at your raised hand if it’s comfortable for your neck. If it’s not comfortable, keep your head in a neutral position.

5. Firm your belly and lengthen your tailbone toward your heels.

6. Exhale and bring your thigh toward your chest, lifting your leg toward the ceiling.

7. Hook your big toe with your fingers and secure the grip with your thumb.

8. Hold the pose for 30 seconds to a minute. Gradually increase your stay up to 2 minutes. Switch sides and repeat for the same length of time.

Yoga Poses for Arms and Shoulders – Pose #10: Scale Pose

  1. Focus: Wrists; arms; abdomen
  2. Level: Advanced
  3. Sanskrit Name: Tolasana
  4. Time: 10 to 20 seconds per side
  5. Indications: Strengthening; improves balance
  6. Contraindications: Ankle injuries; knee injuries; tight hips or thighs; shoulder injuries; wrist injuries

The Scale Pose is an advanced arm balance pose that strengthens your wrists, arms, and abs as you improve your sense of balance.

To perform this exercise, you must:

1. Part from the Lotus Pose and place your palms on the floor beside your hips.

2. Exhale and then prepare to push your hands against the floor, contracting your abdominal muscles and lifting your legs and buttocks away from the floor. If lifting your legs away from the floor is hard for you, try using a block underneath each hand to allow your arms to apply more strength and length to the push.

3. Hold the suspended pose for 10 to 20 seconds. Come up by lowering your legs and buttocks. Now change the cross of your legs and repeat the exercise on the other side for the same length of time.

Note: Avoid this pose if you have any shoulder or wrist injuries.

FAQs

Yoga for Upper Body Stretch

Source: Yoga With Adriene

Yoga for Rotator Cuff

Source: Yoga Vista (aka YogaJP)

Yoga for Pain in Shoulder Blade

Source: BackIntelligence

Yoga Poses for Shoulders and Upper Back

Source: Mady Morrison

Arm Over Head Pose

Source: Qi & Prana – Yoga with Haunani


Also Read: Postnatal Yoga Poses and Their Benefits


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