Essential Steps: Arm Shaping | Wai Lana

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1

Stretch & Release

Respiración abdominal 2

El colibrí

Ejercicios de cuello

Círculos de hombros

Guerrero sentado con hombros

Torsión de brazos

Suéltate y déjate ir

Before strengthening your arms, it’s a good idea to stretch out tight muscles and relieve tension in the neck, shoulders, and upper back.

Practice Guidelines

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

Diffuse lavender oil

Add 5-7 drops of our Lavender Essential Oil to an aromatherapy diffuser for a calm, relaxing atmosphere.

Daily routine to detoxify

Before you bathe, use our Wai Lana Detoxify Skin Brush to gently exfoliate your whole body—placing extra focus on your arms—to increase circulation and remove impurities. After bathing, apply our Detoxify Massage Oil to your body using long strokes and kneading movements. Inhale the aromatic scents of grapefruit, juniper berry, lavender, and rosemary, and feel light and refreshed!

2

Stretch & Strengthen

Respiración torácica 1

Círculos de brazos

Fortalecimiento de brazos

Flexión de biceps

Remos sencillos

La cumbre

Plancha

Strengthen your arms and core with these poses and sessions, including Ribcage Breathing. Remember, all parts of the body are connected, so while focusing on certain muscles, you’re also strengthening and stretching others. Try to be aware of your whole body as you practice.

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 strength and muscle tone.

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

3

Shape Your Arms

Plancha lateral

Lagartijas fáciles

Flexiones de tríceps fáciles

Plancha con toque de hombro

La grúa paciente

It takes time and consistent practice to build strength and tone in your arms and shoulders, but don’t be discouraged. With regular practice, these asanas will increase your upper body strength.

Practice tips

Take your time: If you find the individual asanas in this step too challenging, go back to the asanas and sessions in the previous step.
Patient Crane: This arm-strengthening balancing pose may take a little time to learn, but once you do, it’s a lot of fun!
Practice the multi-day courses in the order listed

Yoga props

These yoga props are used in some of the recommended poses and sessions.

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