How to Build Upper Body Strength with Yoga
Before we dive into the poses that can help build upper body strength, it is essential to understand why we need upper body strength. A stronger upper body aids in daily chores, improves posture, enhances sports performance, and reduces the risk of injury. Upper body strength can also play a crucial role in improving your mental and emotional well-being.
Now that we understand the importance of building upper body strength let us explore some yoga poses that can help us achieve that goal.
1. Chaturanga Dandasana (Four-Limbed Staff Pose)
Start with Plank pose, bringing your shoulders over your wrists, bringing your heels back. Keep your spine straight, engaging the core, and lower yourself halfway, keeping your elbows close to your sides. Hold for a couple of breaths and release to the floor.
This pose targets your triceps, shoulders, and chest. Practicing Chaturanga Dandasana regularly can help build upper body strength and core stability.
2. Vasisthasana (Side Plank Pose)
Begin in Plank pose, bring your right hand to the center of the mat, and shift your weight to your right side. Stack your left leg on top of your right leg and extend your left arm towards the ceiling. Hold for a few breaths and release back to Plank pose. Repeat on the other side.
This pose works your shoulders, chest, obliques, and arms. Vasisthasana strengthens the arms and core, helping to build overall upper body strength.
3. Adho Mukha Svanasana (Downward Facing Dog Pose)
Start on your hands and knees, tuck your toes and lift your hips up towards the ceiling. Keep your hands shoulder-width apart and your feet hip-width apart. Keep your spine straight and try to lengthen it. Hold for a couple of breaths and release.
Downward Facing Dog Pose is a full-body pose that strengthens your arms, shoulders, and wrists. Practicing this pose regularly can help build overall upper body strength.
4. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
Start on your belly, with your hands next to your shoulders and elbows close to your body. Inhale and lift your chest off the floor, straightening your arms. Keep your legs engaged and your feet on the floor. Hold for a couple of breaths and release.
This pose targets your chest, triceps, and shoulders. Urdhva Mukha Svanasana can help build upper body strength and improve posture.
5. Salabhasana (Locust Pose)
Lie on your belly, with your hands by your side, palms facing up. Lift your legs and arms off the floor, keeping them straight. Keep your gaze forward, and hold for a few breaths. Release back down to the floor.
This pose targets your shoulders, chest, and triceps. Practicing Salabhasana regularly can help build upper body strength and improve flexibility.
6. Bakasana (Crow Pose)
Begin in a squatting position, placing your hands on the floor shoulder-width apart. Lift your hips up, and bring your knees closer to your armpits. Shift your weight to your hands, and lift your feet off the floor. Hold for a few breaths and release.
This pose targets your forearms, wrists, and arms. Bakasana can help build upper body strength and improve overall balance.
7. Pincha Mayurasana (Forearm Stand)
Begin in Dolphin pose, interlacing your fingers and bringing your forearms to the floor. Walk your feet closer to your arms and lift your hips up. Keep your gaze between your hands and hold for a couple of breaths. Release back down to the floor.
This pose targets your shoulders, forearms, and triceps. Practicing Pincha Mayurasana regularly can help build upper body strength and improve balance.
It is crucial to remember that building strength takes time and consistency. Practicing these poses regularly can help build upper body strength, but it is essential to listen to your body and not push yourself too hard. Start slow, and gradually increase the intensity and duration of your practice.
In conclusion, building upper body strength with yoga is not only possible but also highly beneficial. Practicing these poses regularly can not only build strength but also improve posture, flexibility, and overall well-being. So gather your yoga mat, practice these poses, and experience the benefits of building upper body strength with yoga.