15 Best Upper Body Yoga Poses for Strength and Flexibility
Importance of Upper Body Yoga
One study emphasized that older adults who break their hip can have trouble breathing deeply and coughing well.
Special "upper body yoga" [¹] exercises might help them feel better overall, breathe easier, and cough stronger. This type of yoga is a good option because it can be done even if they have to stay in bed.
Having a flexible upper body is like having loose springs! It helps you move more easily, keeps your muscles relaxed, and lowers your chance of injury.
Stretching also helps you stand tall, and reach further, and makes everyday tasks, like lifting, easier.
However, the more flexible you are, the better you’ll feel.
Benefits of Upper Body Yoga Poses
According to Dr. Preetika, yoga fitness is about adding yoga to your workout to improve health, strength, and flexibility. It combines poses, breathing, and then meditation for a full-body approach.
- Improves flexibility
- Builds strength
- Improves posture
- Supports joint health
- Relieves stress
- Teaches better breathing
- Boosts circulation
- Increases focus
Upper Body Yoga Poses for Daily Routine
Warm up with a breathing exercise
1. Bee Breaths
- Basically, begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and then hips.
- Then, place your index fingers in both of your ears and start humming.
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After that, hold the position with a few deep belly breaths and return to the starting position.
Upper Body Yoga Routines
1. Forward Neck Stretch
- Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
- Then, place your hands on your knees. Gently tuck your chin towards your chest.
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Hold the position for several deep belly breaths, in through your nose and out through your mouth.
2. Side Neck Stretch
- Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
- Flex your right hand and extend your right arm straight on your side, palms facing down.
- Reach your left hand overhead, then place it on your right ear. Take a deep breath in, and on your exhale, allow the weight of your arm to gently lower your head to the left for a light stretch on your neck.
- Hold this position for 3 deep belly breaths and relax. Return to the starting position.
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Again, repeat the movement on the opposite side.
3. Side Bend
- Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
- Plant your right hand on the floor at your side for support as you bend your upper body to the right side.
- Moreover, inhale, and reach your left arm overhead. Hold this position for deep belly breaths and exhale as you return to the starting position.
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Again, repeat the movement on the opposite side.
4. Eagle Arms with Forward Bend
- Begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
- Contract your core. Cross your arms in front of your body by placing your left arm over the other at shoulder height, then wrapping at the elbows and then wrists.
- Moreover, inhale as you bring your arms down and then bend forward.
- Close your eyes, relax your jaw, and hold this position for a few deep belly breaths.
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Exhale as you unwrap your hands. Repeat the movement on the opposite side.
5. Cat-Cow
- Firstly, begin in a 4-point position with your hands beneath your shoulders, straight arms, and your knees under your hips.
- Then engage your core. Slowly arch your mid back. Then alternate by lowering your head down and rounding out your mid back.
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Again, repeat the movement, alternating directions. Perform the movement for 5 repetitions.
6. Shoulder Up and Down
- Begin in an upright sitting position with your legs in a box position, maintaining good alignment with your head, shoulders, and hips.
- Contract your core. Place your hands on your shoulder blades.
- Inhale through your nose as you lift your shoulders, and then exhale through your mouth as you bring them down to the starting position.
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Repeat this movement several times to help you loosen up.
7. Puppy Pose
- Basically, begin in a 4-point position with your hands beneath your shoulders and then your knees under your hips.
- Engage your core as you slowly walk your hands forward, lowering your chest to the floor.
- Then shift your hips upward and rest your chin or forehead on the floor, whichever is more comfortable for you.
- In addition, hold this position for several deep belly breaths, in through your nose and then out through your mouth.
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Again, relax and return to the starting position.
8. Cow Face Arms
- Begin in an upright sitting position with your legs in a box position, maintaining good alignment with your head, shoulders, and hips.
- Use one arm and reach your back, and use the other hand to pull it more towards the center.
- In addition, clasp your fingers together if you can. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
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Moreover, relax and change the position of your arms to repeat the movement.
Variation 1
For this variation, utilize the use of a towel or a resistance band.
- Begin in an upright sitting position with your legs in a box position, maintaining good alignment with your head, shoulders, and hips.
- Hold the towel with one hand and bring it to the back. Using the other hand, hold the end of the towel.
- For added resistance, try to pull them apart without losing the grip on the towel.
- In addition, hold the position for several deep belly breaths, in through your nose and out through your mouth.
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Then, relax and change the position of your arms to repeat the movement.
9. Seated Forward Fold
- Begin in an upright sitting on the floor with your legs extended and close together, maintaining good alignment with your head, shoulders, and hips.
- Bring your hands overhead and contract your core. Hinge through your hips to bend your upper body forward, holding your feet with each hand for support.
- While holding in this position, take several deep belly breaths through your nose and then your mouth.
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Then, relax and return to the starting position.
10. Reverse Plank
- Begin in an upright sitting position on the floor with your legs extended in front of your body.
- Place your hands behind you for support. Engage your core and push from your hands to lift your body, maintaining good alignment with your head, shoulders, hips, and then knees.
- Hold this position for several deep belly breaths, in through your nose and out through your mouth.
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Again, relax and return to the starting position.
11. Seated Spinal Twist
- Begin in an upright sitting position on the floor, with your legs crossed, maintaining good alignment of your head, shoulders, and hips.
- Engage your core and then place one hand at the back.
- Then, twist your upper body to the side as you place the opposite hand on one knee.
- Hold the position for several deep belly breaths, in through your nose and out through your mouth.
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Relax and repeat the movement on the opposite side.
- Begin in an upright sitting position on the floor, with your legs crossed, maintaining good alignment of your head, shoulders, and hips.
- Engage your core and place one hand at the back. Then, twist your upper body to the side as you place the opposite hand on one knee.
- Lower your head in the same direction gazing at the floor.
- Hold the position for several deep belly breaths, in through your nose and out through your mouth.
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Again, relax and repeat the movement on the opposite side.
Tips for a Balanced Routine
- Practice yoga regularly to build upper body strength and flexibility.
- Incorporate a mix of upper body poses targeting shoulders, chest, and upper back.
- Start with beginner poses, then advance to one-handed down dog and eagle pose.
- Mix strength training, cardio, and then flexibility exercises.
- Set achievable goals and track progress.
- Aim for at least 150 minutes of exercise per week.
- Warm up and then cool down to prevent injuries.
- Listen to your body and allow recovery time.
- Stay hydrated before, during, and after workouts.
- Maintain proper form to avoid injury.
- Include rest days for muscle repair.
- Complement with a nutritious diet.
- Stay consistent for long-term results.
Conclusion
Plus, yoga helps you breathe better and stay injury-free. Moreover, it’s like a simple, feel-good trick for a healthier, happier upper body with upper body yoga poses.
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Frequently Asked Questions
1. What yoga pose strengthens the upper body?
Poses like plank, downward-facing dog, and chaturanga are great for building strength in your arms, shoulders, and core. These poses use your body weight to make you stronger.
2. Is yoga a good upper-body workout?
Yes, yoga can be a great upper-body workout! It helps build strength in your arms, shoulders, chest, and core while also improving flexibility.
3. What are the 4 original yoga poses?
The four basic yoga poses are mountain, downward dog, seated forward bend, and plow pose. These poses focus on balance, flexibility, and strength.
4. What is the most powerful yoga pose?
The warrior pose is considered one of the most powerful because it builds strength, balance, and confidence. It helps engage your legs, core, and arms.
1. Guo, J., Gao, C., Xin, H., Li, J., Li, B., Wei, Z., & Yue, Y. (2019). The application of “upper-body yoga” in elderly patients with acute hip fracture: A prospective, randomized, and single-blind study. Journal of Orthopaedic Surgery and Research, 14(1), 250. https://doi.org/10.1186/s13018-019-1295-6