Yoga Poses for Increased Arm Strength

My favorite past time used to be making fun of my best friend for doing yoga. Then one day, she bet me $20 that she could do more push ups than me. Ready to earn some easy money, I took her up on it. Turned out, I couldn't even do one. I signed up for her yoga class the next day. Now my favorite past time is wearing sleeveless shirts. Here are a 5 of my favorite yoga poses for increased arm strength. Tackle them one by one, holding them as long as you can. Once you're comfortable, do them one after another in a series of fluid movements every morning.

1. Downward Facing Dog

Step 1: Get down on your hands and knees like you're a little kid pretending to be a dog (hence the name). Be sure that your wrists are directly underneath your shoulders, and your knees fall directly under your hips.

Step 2: Roll your feet over so that you're on the balls of your feet, push back with your hips and straighten your legs. Your body should be making an upside down "v" with your behind as the highest point (don't be discouraged if it takes you a few sessions before you can stretch out all the way).

Step 3: Increase the stretch by spreading your fingers and pushing against the ground with your forearms. At the same time, stretch your behind to the sky and let your head hang.

Step 4: Shift your weight back so that you are pushing into the ground with your heels. Your goal is to have them touch the floor (again, it may take a few sessions before you are able to do this).

2. Plank Pose

Step 1: From the fully extended Downward Dog position, push your upper body forward until your shoulders are over your wrists (like the extended form of a pushup).

Step 2: Press your forearms and heels into the floor. Keep your neck in line with the rest of your spine and make sure not to let your upper body to sink towards the floor.

3. Four Limbed Staff Pose

Step 1: Begin with the plank pose. Then bend your arms straight back at the elbow while keeping the upper part of your arms hugged to your sides.

Step 2: Lower yourself down until your arm makes a right angle at the elbow (this is harder than it sounds and may take a while to master - start by lowering yourself as far as you can without collapsing and try to get lower every day. If this is still too challenging, try it on your knees until you build strength).

Step 3: Push your heels into the floor.

4. Upward Facing Dog

Step 1: From the Four Limbed Staff Pose, roll forward onto the tops of your feet without letting your thighs touch the floor.

Step 2: Press the tops of your feet into the floor while keeping your leg muscles engaged and let your hips drop down (keep those thighs off the floor!).

Step 3: Press your arms into the floor and stretch your head toward the ceiling.

5. Forearm Stand

Once you have mastered the series of poses above, try this pose for a challenge. It strengthens your arms and your core while improving balance.

Step 1: Get close to a wall

Step 2: Get on all fours and put your forearms (palms down) flat against the floor and bend your elbows so that your upper arms are perpendicular to the floor.

Step 3: Get your legs into the Downward Dog position and then walk them as close to your elbows as possible.

Step 4: Keep your eyes on the floor, bend one leg at the knee (heel towards the ceiling) and kick up with the other leg so that the momentum will land both legs against the wall.

Step 5: Once you master the assisted handstand, try taking your feet off the wall and balancing on your own.