Little attention goes into how much we depend on our arm strength to get us through the day. From simply opening a jar to picking up kids and grand kids to hauling grocery bags from the car to the house, having strong arms is vital at any age. Plus, it doesn’t hurt to have nicely toned arms in the summer months. These 3 yoga poses can get you there.
Plank
- Start on the floor on your hands and knees. Place the hands directly under your shoulders and spread your fingers wide, pressing them into the ground evenly.
- Balance on your toes with our feet slightly apart. For more of a challenge, keep the feet together. For more stability, place the feet wider apart. You can also modify plank by balancing on your knees until you build strength.
- Inhale and exhale smoothly throughout the pose. Hold the pose for 30 seconds to 1 minute.
Downward facing dog
- Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
- Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
- Exhale relaxing slowly lowering the body, relaxing the arms and legs.
Warrior 2
- Begin in Mountain Pose.
- As you exhale, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach out strong with the shoulder blades wide apart. Face your palms down toward the floor.
- Turn your right foot forward 45 degrees and your left foot out to the left 90 degrees. Align the left heel with the right heel. Engage your thigh muscles.
- Exhale and bend your left knee over the left ankle. Keep the shin perpendicular to the floor. Keep the right leg engaged while pressing the outer right heel firmly to the floor.
- Stretch the arms as far back and as far forward as you can, keeping them parallel to the floor. Keep the torso elongated and the shoulders back and down. Turn the head to the left and gaze over the fingers.
- Stay in Warrior 2 for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat on the left side.
