Yoga is generally perceived to be a form of exercise that improves flexibility, however there are many forms of yoga that can help you gain both strength and endurance.
People usually go to the gym to beef up their biceps and strengthen their upper bodies. If you think you can only build strength in the gym, think again! Yoga can help you gain arm strength the right way, without going to the gym! All you have to do is shift your energy to the required place, with a focused mind.
Here are five yoga asanas that will help you strengthen your arms:
Tolasana (Scale Pose)
Strengthen your arms, abs and wrists all in one go. Sit in Padamasana (Lotus Pose) and keep your hands by your sides. Exhale, press your palms into the mat and lift yourself up off the floor. Do not forget to contract your abdominal muscles while lifting up. Hold the pose for 3 – 5 breaths and then relax.
Purvottanasana (Plank Pose)
Put your hands on the floor with your fingers pointing towards your toes. Keep your feet together and on an exhalation, lift your hips and torso up, and turn your head backward till your body is parallel to the ground. This posture will build strength in your wrists, arms and shoulders. It opens your chest and shoulders and makes your ankles more flexible.
Tri Pada Adho Mukha Svanasana (Three Legged Downward Dog Pose)
Invert yourself in the Adho Mukha Savanasana (Downward Dog Pose). Press your shoulders inwards, while drawing in your belly. Raise one leg up as high as you comfortably can, while trying to keep your hips square at the same time. Release the pose and repeat it with the other leg. It will strengthen your wrists, shoulders and arms, and stretch your hamstrings as well.
Kumbhakasana (Plank Pose)
Start with your knees on the ground and your arms directly under your shoulders. Draw your torso in and stretch your legs back one by one, digging your fingers into the mat. Press your palms into the floor, keeping your shoulders wide and firm. Lift your head up and look straight. Plank pose helps beginners build arm strength easily
Vasisthasana (Side Plank Pose)
Start with Adho Mukha Savanasana (Downward Dog Pose), then twist your left foot sideways and stack your right foot over it. Take a gentle turn; lift your right arm up and straight, keeping your left arm firm. Rest your body weight on your left arm and left foot. Shift your gaze to your right hand and hold for 3 – 4 breaths. Repeat the same on the other side.
*All the yoga practices should be done under the supervision of an experienced yoga trainer.
*Image courtesy: ©Shutterstock
Courtesy : Manisha Kharbanda