Steps to a Strong Upper Body

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Refresh Your Upper Body

2:17

Energizing Breath

3:08

Hummingbird

2:26

Arm Twist

3:15

Yoga Relaxation/Abdominal Breath 1

A lack of upper body strength can lead to rounded shoulders, while also making it difficult to lift and carry heavy items. However, before you begin to strengthen, it’s important to relax your muscles to avoid aggravating pre-existing tension. These simple techniques melt away unwanted tension.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Stretch & Strengthen

4:23

Warrior Sitting w/Shoulder Stretch

3:35

Double Angle Pose

2:13

Dolphin

4:17

Cobra Stretch

Increase the overall mobility of your upper body to support a healthy range of motion in your joints and tissues. By doing these exercises, you’ll be able to safely practice more challenging strengthening poses, while minimizing the risk of injury.

Practice tips

The first two individual asanas focus on stretching, while the last two focus on strengthening. Practice at least one of each every day.
The Good Posture: Neck session is mostly stretching with gentle strengthening. The Strengthen & Tone session has more challenging strengthening poses. You can alternate sessions from one day to the next.

Yoga props

The yoga props listed below are used in some of the recommended poses and sessions. They are very effective for helping you build flexibility, strength, and muscle tone.

Yoga strap
Yoga block
Wai Lana Yoga Band Set
Wai Lana Mini Yoga Ball

Build Upper Body Strength

2:48

Toes & Forearms Balance

3:11

Toes & Palms Shoulder Tap

3:08

Patient Crane

If you’re ready to move onto more challenging poses, these exercises are a sure way to build strength in your arms, shoulders, and chest.

Repeat or alternate

Once you’ve done the multi-day course, Yoga for Upper Body Strength, you can repeat it regularly or alternate with the individual sessions for upper body strength.

Muscle & metabolism

Metabolism refers to your body’s ability to transform food and nutrients into energy for your bodily functions. Getting stronger improves your metabolism because it increases the amount of active (metabolic) muscle tissue in the body. By increasing your muscle mass with strengthening exercises, your body can burn excess fat (even when you’re not exercising), helping you reach and maintain your optimal weight.

Muscle and body shape

Many women are concerned they’ll end up with a bulky physique if they engage in strength training, but don’t worry. These exercises will help you tone, strengthen, and attain your optimal weight and body shape without bulking up.

Yoga props

The yoga props listed below are used in some of the recommended sessions. They are very effective for helping you build strength and muscle tone.

Yoga block
Wai Lana Mini Yoga Ball
Wai Lana Yoga Band Set

Refresh Your Upper Body

Stretch & Strengthen

Build Upper Body Strength

Steps to a Strong Upper Body