Preparing for arm balancing poses like crow, handstand, headstand and others, often requires an increase in upper body strength. Certain yoga poses can be amazing for strengthening arms and is great for a long, fluid physique. Whether you’re interested in attaining some of the more difficult arm balance poses or just want to define and strengthen your arms, there are quite a few yoga poses that can help you reach your desired goals.
- Plank (Kumbhakasana)
Plank pose is a natural precursor to any advanced arm balance poses. While strengthening arms, it also increases core and spine strength. Aside from strengthening arms, it is also beneficial for improving strength in wrists and shoulders.
- Side Plank (Vasisthasana)
Adding a bit of challenge to your plank pose by engaging in a side plank not only increases arm strength, but benefits balance as well. Side plank will help strengthen the core and increase flexibility while increasing strength in wrists and shoulders.
- Downward Facing Dog (Adho Mukha Svasasana)
Perhaps the most well-known of all yoga poses, downward facing dog is an excellent pose to increase arm strength. This active resting pose will increase strength in the shoulders and wrists, and is also great for elongating and releasing tension from the spine. It’s also a small step towards more advanced inversions.
- Dolphin (Ardha Pincha Mayurasana)
Dolphin pose is exceptional in opening up and strengthening the upper body. Arms and shoulders get a good workout in this pose that is also an excellent prep for inversions. For those new to going upside down in their practice, dolphin pose is a great place to begin.
- Feathered Peacock Pose (Pincha Mayurasana)
Feathered peacock pose is more advanced than the other poses listed, but when mastered can be extraordinary for increasing strength in the shoulders, arms, wrists, and hands. It is also a pose that increases concentration, focus, and is excellent for balance. Those new to this more advanced arm strengthening inversion can modify by first practicing it against a wall.