Yoga Poses for Arms, Wrists, and Shoulders

Yoga Poses for Arms, Wrists, and Shoulders

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This article explores the yoga poses for arms, wrists, and shoulders to develop a quick yoga sequence that targets the upper body—and something that delivers big time. This effective flow will fine-tune your alignment while strengthening and toning your arms, shoulders, and back.

You’ll also engage the muscles of your core (because we know just how amazing yoga is for your abs). You don’t need any equipment, just your yoga mat or towel, making this routine perfect for when you’re in your apartment or a hotel room.

So give these yoga poses a try, and you’ll walk away feeling more balanced, confident, and with a strong upper body—its gorgeous arms, sculpted by yoga.



Related: Fun and Simple Yoga Poses for Kids

Source: Boho Beautiful Yoga

Table of Contents

Yoga Poses for Arms, Wrists, and Shoulders

Yoga Poses for Arms, Wrists, and Shoulders #1: Upward Salute Pose

  1. Focus: Belly; shoulders; armpits
  2. Level: Beginner
  3. Sanskrit Name: Urdhva Hastasana
  4. Time: 30 seconds to a minute
  5. Indications: Stretching; improves digestion; mental relaxation
  6. Contraindications: Shoulder injuries; neck injuries

The Upward Salute Pose is a beginner standing pose that is perfect for a morning stretch or as a warm-up exercise in an expert routine.

It stretches the belly, shoulders, and armpits; improves digestion, and helps relieve the mind.

To perform this exercise, you must:

1. Part from the Mountain Pose. Turn your arms outward (or sideways) so that your palms face away from your torso, thumbs pointing backward. Inhale and sweep your arms out to the sides, and then up toward the ceiling. 2. If your shoulders are tight, stop when your arms are somewhat parallel to each other. Press your palms firmly together, if possible without hunching your shoulders forward.

3. Fully straighten your elbows, and then reach up through your pinkies, thumbs turned down toward the crown of your head. Be sure not to compress the back of your neck. Tip your head slightly and look at your thumbs.

4. Making sure that your lower front ribs don’t protrude forward, bring your front ribs down toward your pelvis, and in toward your spine. Lengthen your tailbone toward the floor.

5. Lift your rib cage away from your pelvis, stretching the circumference of your belly.

6. Hold the pose for a few breaths. End by sweeping your arms out to the sides, and then tilting your torso forward from the hip joints. Fold into the Standing Forward Bend Pose to continue the sequence.

Yoga Poses for Arms, Wrists, and Shoulders #2: Cow Face Pose

  1. Focus: Ankles; hips; thighs; shoulders; chest
  2. Level: Beginner
  3. Sanskrit Name: Gomukhasana
  4. Time: 30 seconds to a minute per side
  5. Indications: Stretching
  6. Contraindications: Neck injuries; shoulder injuries

The Cow Face Pose is a challenging pose that stretches the ankles, hips, thighs, shoulders, armpits, and triceps.

Perhaps you don’t quite discern the cow face in the pose. Try to notice the likeliness of the crossed legs to the lips and the bent elbows and arms to the ears.

To perform this exercise, you must:

1. Part from the Staff Pose, then bend your knees to place your feet on the ground.

2. To stack your knees, slide your left foot under the right to the outside of your right hip, then cross your right leg over the left, sliding it to the outside of your left hip.

3. Try to keep your heels equidistant to your hips while you sit evenly on your sitting bones.

4. Stretch your right arm to the right, parallel to the floor, and then rotate inward; the thumb should turn to the floor and then the wall behind you, palm facing up. Now sweep the arm behind your torso, tucking your forearm into the hollow of your lower back, in line with your waist. Your right elbow should hug the right side of your torso.

5. Roll your shoulder down to work your forearm until it’s parallel to your spine. At this point, your hand should be between your shoulder blades.

6. Now stretch your left arm forward, parallel to the floor. Then stretch it straight up to the ceiling, palm turned back, and lift through your left arm to bend the elbow and reach down and behind for your right hand. Hook your fingers if possible.

7. Raise your left elbow toward the ceiling while you firm your shoulder blades and lift your chest.

8. Stay in the pose for 30 seconds to a minute. Once done, release arms and uncross legs to repeat with your arms and legs reversed.

If your tight shoulders stop you from hooking your fingers, use a strap between your hands so they can pull each other.

Yoga Poses for Arms, Wrists, and Shoulders #3: Plank Pose

  1. Focus: Spine; arms; wrists
  2. Level: Beginner
  3. Sanskrit Name: Kumbhakasana
  4. Time: 30 seconds to a minute
  5. Indications: Strengthening; toning
  6. Contraindications: Carpal tunnel syndrome

The Plank Pose is a straightforward pose that helps beginner yogis strengthen the arms, wrists, and spine in anticipation of more challenging poses.

To perform this exercise, you must:

1. Part from the Downward Facing Dog Pose. Inhale and push your torso forward until your arms are perpendicular to the floor, your shoulders are directly over your wrists, and your torso is parallel to the ground.

2. Push your outer arms inward, firming the bases of your index fingers into the floor. Adjust your shoulder blades against your back, then spread them away from your spine as you move your collarbones away from your sternum.

3. Push your front thighs toward the ceiling, resisting your tailbone toward the ground as you lengthen it toward your heels. Raise the base of your skull away from the back of your neck and stare down at the floor.

4. Hold the pose between 30 seconds to 1 minute.

Yoga Poses for Arms, Wrists, and Shoulders #4: Four-Limbed Staff Pose

  1. Focus: Abdomen; arms; wrists
  2. Level: Beginner
  3. Sanskrit Name: Chaturanga Dandasana
  4. Time: 10 to 30 seconds
  5. Indications: Strengthening; toning
  6. Contraindications: Carpal tunnel syndrome; late-term pregnancy

The Four-Limbed Staff Pose is a step-up (or technically step-down) of the Staff Pose that helps beginners strengthen the arms, abs, and wrists.

To perform this exercise, you must:

1. Part from the Downward Facing Dog Pose, and then perform the Plank Pose.

2. Firm your shoulder blades against your back ribs, and then push your tailbone toward your pubis.

3. Lower your torso and legs to just a few inches above and parallel to the floor. If your lower back rocks toward the floor and your tailbone stick toward the ceiling, steady your position by firmly keeping your tailbone in place and your legs active and turned to the inside. Pull your pubis toward your navel.

4. Keep your shoulder blades broad, and don’t let your elbows spread out to the sides; you must hold them into the sides of your torso and then pull them toward your heels.

5. Push the bases of your fingers into the floor, and then lift the top of your sternum. Keep your head looking forward.

6. Hold this pose for 10 to 30 seconds, take a few breaths, and then come up. Alternatively, step back into the Downward Facing Dog Pose, lifting through your top thighs and tailbone.

Yoga Poses for Arms, Wrists, and Shoulders #5: Dolphin Plank Pose

  1. Focus: Shoulders; hamstrings; calves; arches; legs; arms
  2. Level: Intermediate
  3. Sanskrit Name: Makara Adho Mukha Svanasana
  4. Time: 30 seconds to a minute
  5. Indications: Stretching; strengthening
  6. Contraindications: Shoulder injuries; neck injuries

The Dolphin Plank Pose is a variation of the Dolphin Pose that strengthens and stretches the shoulders, hamstrings, calves, arms, and legs.

The focus of this pose is on strengthening, not balancing. It is great to build up endurance for the following, more challenging, poses.

To perform this exercise, you must:

1. Part from the Dolphin Pose, keeping your knees bent initially.

2. Walk your feet back, right until your shoulders are located directly above your elbows, and your torso is parallel to the floor.

3. Push your elbows and inner forearms against the floor. Firm your shoulder blades against your back, and then spread them away from your spine. Spread your collarbones away from your sternum.

4. Push your front thighs toward the ceiling and lengthen your tailbone toward the heels. Move the base of your skull up and away from the back of your neck, and keep a neutral gaze toward the floor.

5. Hold the pose between 30 seconds to a minute. End by calmly releasing your knees to the floor as you exhale.

Yoga Poses for Arms, Wrists, and Shoulders #6: Upward Plank Pose

  1. Focus: Arms; wrists; shoulders; legs; chest; ankles
  2. Level: Intermediate
  3. Sanskrit Name: Purvottanasana
  4. Time: 20 to 40 seconds
  5. Indications: Stretching; strengthening
  6. Contraindications: Wrist injuries; neck injuries

The Upward Plank Pose is yet another variation of the Plank Pose that strengthens the arms, wrist, and legs, just as it stretches the pectorals, shoulders, and ankles.

To perform this exercise, you must:

1. Part from the Staff Pose, placing your hand’s many inches behind your hips, with your fingertips pointing forward.

2. Bend your knees and rest your feet on the floor, big toes turned back, facing inward, with your heels a foot or so away from your buttocks.

3. Breathe easily and press your inner feet and hands into the ground, lifting your hips until you reach a reverse “tabletop” position (on all fours but with your belly facing toward the ceiling). Your torso and thighs should be somewhat parallel to the floor, just like your shins and arms are perpendiculars.

4. Keep the height of your hips, and then extend and stretch your legs, one at a time.

5. Lift your hips a bit higher, but keep your buttocks soft.

6. Push your shoulder blades against the back of your torso, supporting the lift of your chest.

7. Without compressing the base/back of your neck, drop your head back.

8. Hold the pose between 20 and 40 seconds, breathing easily. End by sitting back in the Staff Pose.

Also Check: Mindfulness Exercises to Improve Your Mental Health

Yoga Poses for Arms, Wrists, and Shoulders #7: Side Plank Pose

  1. Focus: Arms; belly; legs; wrists; legs
  2. Level: Intermediate
  3. Sanskrit Name: Vasisthasana
  4. Time: 15 to 30 seconds per side
  5. Indications: Stretching; strengthening; improves balance
  6. Contraindications: Wrist injuries; elbow injuries; shoulder injuries

This Side Plank Pose is the meaner cousin of the Plank Pose. It takes it to the next level by turning the pose into an arm balance pose that will train your arms and wrists in preparation for the coming challenges.

To perform this exercise, you must:

1. Part from the Downward Facing Dog Pose, but then move onto the outside edge of your right foot and stack your left foot on top of the right. Now swing your left hand onto your left hip, turning your torso to the right as you do.

2. Shift the weight of your body onto the outer left foot and left hand.

3. The supporting hand shouldn’t be directly under the shoulder; instead, position it slightly in front thereof so that the supporting arm is a bit angled relative to the floor.

4. Straighten the arm by firming the triceps muscle, and then push the base of the index finger into the floor.

5. Firm your shoulder blades and sacrum against your back torso. Harden your thighs and push through your heels down toward the ground. Align your entire body into a long diagonal line from heels to crown.

6. You can stretch your top arm toward the ceiling, parallel to the shoulder line. Keep your head in a neutral position, or gaze at the top hand.

7. Hold the pose for 15 to 30 seconds, and then step back into the Downward Facing Dog Pose. Take a few breaths, and then repeat on the other side for the same length of time.

Yoga Poses for Arms, Wrists, and Shoulders #8: Upward Bow Pose

  1. Focus: Chest; arms; wrists; legs; buttocks; spine
  2. Level: Intermediate
  3. Sanskrit Name: Urdhva Dhanurasana
  4. Time: 5 to 10 seconds, 3 to 10 times
  5. Indications: Stretching; strengthening; stimulation; opening the chest
  6. Contraindications: Carpal tunnel syndrome; back injuries; diarrhea; headache; heart problems; low (or high) blood pressure

The Upward Bow Pose is a daring chest opener pose that stretches the chest and lungs; strengthens the arms, wrists, legs, buttocks, and spine; boosts stamina, and stimulates the thyroid and pituitary glands.

To perform this exercise, you must:

1. Lie prone on the ground, bending your knees to set your soles on the floor. Your heels should be near to your sitting bones.

2. Stretch your arms up toward the ceiling and then bend your elbows back to spread your palms on the floor beside your head. Your forearms should be somewhat perpendicular to the floor, with your fingers pointing toward your shoulders.

3. Firmly press your feet against the floor, and then push your tailbone up toward your pubis. Firm your buttocks as you lift them off the floor, keeping your thighs and inner feet parallel.

4. Take a couple of breaths. Now press your hands into the floor and drag your shoulder blades against your back to lift onto the crown of your head. Take a couple of breaths while keeping your arms parallel.

5. Press your feet and hands against the floor as you drag your tailbone and shoulder blades up against your back to lift your head off the floor. Straighten your arms and turn your thighs up to lift your pubis toward your navel.

6. The weight should be directed toward the bases of your index fingers. Broaden your shoulder blades across your back and let your head hang.

7. Hold the pose for 5 to 10 seconds, breathing evenly. End the pose and repeat 3 to 10 times.

If you’re having problems performing the backbend because of your armpits and/or groins, use support, like a pair of stacked books or a block, below your hands or feet.

Yoga Poses for Arms, Wrists, and Shoulders #9: Shoulder-Pressing Pose

  1. Focus: Arms; wrists; belly
  2. Level: Advanced
  3. Sanskrit Name: Bhujapidasana
  4. Time: 30 to 40 seconds
  5. Indications: Strengthening; improved balance; toning
  6. Contraindications: Wrist injuries; shoulders injuries; back injuries; elbow injuries

The Shoulder-Pressing Pose is a slightly simpler version of the Firefly Pose. It requires you to use precise positioning and strength. It strengthens the arms and wrist, tones the belly, and improves balance.

To perform this exercise, you must:

1. Start by squatting with your feet a bit closer than shoulder-width apart, knees wide.

2. Tilt your torso forward, wedging it between your inner thighs. Keeping your torso low, raise your hips until your thighs are nearly parallel to the floor.

3. Nestle your left upper arm and shoulder under the back of your left thigh, above the knee, and rest your left hand on the floor outside the edge of your left foot, fingers pointing forward. Do the same on the other side, rounding your upper back in the process.

4. Push your inner hands evenly into the floor, and slowly sway your weight back and off your feet, onto your hands. Straighten your arms while your feet lift slightly off the ground. This is the product of shifting your center of gravity, not just strength.

5. Snuggle your outer arms with your inner thighs, crossing your right ankle over your left ankle. Keep your head in a neutral position, looking forward.

6. Hold the pose for 30 to 40 seconds. Come up by bending your elbows and then releasing your feet back to the ground.

Yoga Poses for Arms, Wrists, and Shoulders #10: 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, Wrists, and Shoulders #11: 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, Wrists, and Shoulders #12: 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, Wrists, and Shoulders #13: 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, Wrists, and Shoulders #14: 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, Wrists, and Shoulders #15: 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.

To perform this exercise, you must:

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, Wrists, and Shoulders #16: 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 around 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, Wrists, and Shoulders #17: 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, Wrists, and Shoulders #18: 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, Wrists, and Shoulders #19: 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.



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


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