Balancing Strength and Serenity: An Approach to Upper Body Strength Yoga

Upper body strength is really important in yoga because it helps you stay steady and balanced during poses. Your arms, shoulders, and core muscles do a lot of the work in keeping you stable and moving smoothly from one pose to another. 

For example, when you plank or move from a downward-facing dog pose to an upward-facing dog pose, strong upper body muscles keep you from wobbling or straining.  They also help protect your joints and muscles, which can prevent injuries and keep you feeling good.

Yoga is great for developing upper body strength because it combines different movements and poses that work those arms and shoulder muscles.  Instead of focusing on one area at a time, as you might with weights, yoga works many muscles together. 

This makes your muscles stronger in a way that helps you move better and feel more flexible.  Plus, yoga isn't just about the physical stuff—it also helps you pay attention [¹] to your breath and how your body feels.

This can make you feel calmer and more focused, which is good for your mind and body.  So, if you want to strengthen your upper arms, shoulders, and upper back, yoga is a smart move. 

It helps you build strength while also helping you feel more relaxed and centered. 

Understanding the Principles of Yoga for Upper Body Strength

When it comes to targeting the upper body in yoga, certain poses stand out for their effectiveness. Poses like Cat-Cow Pose, Thread The Needle, Reverse Push-Up, Sphinx Pose, and Child’s Pose are key players. 

Downward dog stretches strengthen the arms and shoulders while engaging the core muscles. The dolphin pose is excellent for building arm and shoulder strength, as well as improving flexibility.  Low planks work wonders for the arms, shoulders, and chest muscles.

Warm-Ups for Before The Yoga Poses

1. Breaths 

For this warm-up, utilize a yoga mat for comfort and support if necessary.

Begin in a crossed-leg sitting position, maintaining a good alignment with your head, shoulders, and hips. Place both of your hands together in a praying position. Engage your core. Take a deep breath and hold it for a few seconds. Exhale, then return to the starting position. Complete the movement for 5 - 10 repetitions. 

Variation 1 - Prayers Hands

For this warm-up, utilize a yoga mat for comfort and support if necessary.

Begin in a crossed-leg sitting position, maintaining a good alignment with your head, shoulders, and hips. Engage your core. Lift both arms upwards then slowly bring your palms to your center in a prayer position. Push slightly, and take a deep breath. Then slowly exhale and relax. Return to the starting position and repeat the movement. Complete 5 - 10 repetitions.

2. Wrist Waves

Begin in an upright sitting position on a bolster with your legs crossed, while maintaining good alignment with your head, shoulders, and hips. Interlock your fingers together as tight as you can, then keep both arms straight in a line. Engage your core and move one of your elbows up, followed by the interlocked hands and lastly the other elbow in a motion similar to an ocean wave. 

3. Bound Hands with Arms Stretch

Begin in an upright sitting position on a bolster with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Engage your core. Interlace your fingers together and extend your arms forward at chest level. Bow down your head as you round your mid back then slowly lift your arms up to intensify the stretch. Hold each position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement as needed.

Variation 1 - Bound Hands with Arms Stretch

Begin in an upright sitting position on a bolster with your legs crossed, while maintaining good alignment with your head, shoulders, and hips. Engage your core. Interlace your fingers together and extend your arms forward at chest level. Bow down your head as you round your midback, then slowly move your arms to the side, upwards, creating big circles with your arms and upper body.  Repeat the movements. 

4. Chest Opener

Begin in an upright sitting position on the floor with your legs crossed, while maintaining good alignment with your head, shoulders, and hips. Place your hands at the back, and interlace your fingers together. Engage your core and straighten your arms away from you as you arch your mid-back with your gaze towards the ceiling. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Relax to return to the starting position and repeat the movement as needed.

Before doing the next routine, do some wrist movements like wringing your wrist and doing wrist circular movements.

These movements will help condition your wrist before doing the following movements.

Yoga Poses for Building Upper Body Strength

1. Tabletop

Begin in a 4-point position with your hands underneath your shoulders and your knees under your hips. Press your palms on the floor for a good base of support. Engage your core, then slightly lower your upper back, squeezing your shoulder blades together. Hold the position for a couple of seconds then, return to the neutral position. Repeat the movements as needed.

2. Thread the Needle 

From the Tabletop position, extend your right leg, then inhale as you extend your right arm towards the sky, keeping your gaze upward and opening your chest. On your exhale, thread the same arm under your left arm with your palm facing upward. Hold the position for a couple of seconds then lift your right arm to repeat the movement. Repeat the movement on the opposite side.

3. Modified Push Ups 

Begin in a 4-point position on the floor with your arms beneath your shoulders and your knees slightly wider than your hips. Engage your core and then bend your elbows out to the sides, making sure that they are parallel with your shoulders, as you lower your chest towards the floor. Hold the position for a couple of seconds and return to the starting position. Repeat the movement as needed.

Variation 1 - Modified Push Ups

Begin in a 4-point position on the floor with your arms beneath your shoulders and your knees slightly wider than your hips. Engage your core and bend your elbows to the sides, as you lower your chest towards the floor. Hold the position for a couple of seconds and return to the starting position. Repeat the movement as needed.

 4. Child's Pose

Begin in an upright kneeling position on the floor with your knees closed together, while maintaining good alignment with your upper body. Tighten your abdominal area, shift your hips back to your feet, and extend your arms in front or place them on the sides. Lower your forehead to the floor, relaxing your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth.

To intensify the stretch, you can also widen your knees to the side to lower your belly on the floor.

5. Sphinx Pose 

For this exercise, utilize a yoga mat for support and comfort if necessary.

Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Plant your forearms on the floor at your sides with your elbows beneath your shoulders. Spread your fingers wide for a good base of support. Arch your back using your glutes and back muscle strength. Gently press your elbows into the floor directly under your shoulders. Inhale and slowly pull yourself forward, keeping your hips anchored to the mat. Hold this position for several deep belly breaths, in through your nose and out through your mouth. 

6. Prone Position

At this point, lower your upper body and rest your chest on the floor, resting the side of your head on your arms. Relax your body and hold the position for several deep belly breaths, in through your nose and then out through your mouth.

Variation 1 - Prone Position

From the prone position, move your head to rest your forehead on top of your hands. Engage your core muscles, then lift your chest off the floor with your hands on your forehead. Hold the position for a couple of seconds, then lower your chest to return to the starting position. Repeat the movement as needed.

7. Back Stretch

Begin in an upright kneeling position on the floor, maintaining good alignment with your head, shoulders, and hips. Place your hands at the back of your hips. Engage your core and arch your mid-back, as you open up your chest, lifting your head upward. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

Integrating Upper Body Strength Yoga into Your Routine

Incorporating upper body strength into your yoga routine is simple and effective. You can add short yoga sessions focused on your strength before or after your regular workouts, or even incorporate a few poses into your daily routine at home. 

Balancing yoga with other exercises, such as weight training or cardio, ensures that you work all your muscles and avoid overdoing it. Remember to give your body time to rest and recover after intense workouts or yoga sessions. This is crucial for maximizing strength gains and preventing injuries.

Rest, hydration, and nutrition are important in supporting your body's recovery process. Be mindful of how you move. Place your hands properly, with your fingers pointing forward during poses, and keep your knees bent if needed.  

Engage your right and left sides equally during yoga movements, and focus on lifting your body upward or downward for proper alignment.  When experiencing joint pains, particularly in your right or left foot or arm, it's essential to modify your routine to avoid further injury.  

By listening to your body and taking care of it, you'll see sustainable progress in your yoga practice and overall fitness. 

Mind-Body Connection and Upper-Body Strength