This Yoga for Strong Arms and Back yoga class is the perfect vinyasa yoga class for when you’re feeling full of energy. It’s a 25-minute class that targets the arms and back with poses like chaturanga, upward dog, baby cobra, locust, dolphin, and more.
This Yoga for Strong Arms and Back yoga class contains the following poses and sequences:
This class is the perfect yoga class if you’re looking for:
Mountain Pose and Upward Salute
The combination of Mountain Pose and Upward Salute is not only a perfect warm-up but also a graceful way to begin your strong arms and back yoga session. This fluid sequence warms up your shoulders, upper back, and core while grounding you in the present moment.
Upward Salute and Mountain Cactus Arms
This sequence combines the graceful extension of Upward Salute with the added challenge of cactus arms. By bending your elbows and spreading your fingertips wide while in Mountain Pose, you engage the muscles in your upper back and chest, preparing them for the more intense poses ahead.
Undulating Baby Cobra
Undulating Baby Cobra is a dynamic exercise that adds a unique dimension to your yoga for strong arms and back routine. When you lift your upper body off the floor, especially without using your hands, your shoulder blades squeeze together, intensifying the strength work for your shoulders, rhomboids, and middle trapezius muscles.
Spinal Waves
Spinal Waves are a dynamic and fluid movement sequence that helps awaken and strengthen the muscles along your spine. This practice involves flexing and extending the spine while flowing with your breath. These gentle undulations relax tension in the back, enhance flexibility, and promote a deep sense of body awareness.
Undulating Locust
Undulating Locust, inspired by the traditional Locust Pose, adds a dynamic twist to your back-strengthening routine. In this variation, you lift your chest and legs rhythmically, engaging your lower back and entire spine. The undulating motion not only strengthens your back but also offers a unique way to improve flexibility and mobility.
Three-Legged Dog and Knee to Elbow High Plank
Transitioning from Downward Dog into Three-Legged Dog and then into Knee to Elbow High Plank is a sequence that not only builds arm and back strength but also challenges your core stability.
Three-Legged Vinyasa
The Three-Legged Vinyasa is a graceful and challenging movement that combines balance, strength, and flexibility. This sequence usually involves transitioning from Three-Legged Dog to Plank, Chaturanga, Upward Dog, and Downward Dog. The fluidity of these movements engages your arms and back while increasing your heart rate.
Dolphin / Dolphin Push-Ups
Dolphin Pose, similar to Downward Dog but on your forearms, and Dolphin Push-Ups are exceptional for developing arm and shoulder strength. Dolphin Pose specifically targets the triceps and shoulders while providing a deep shoulder stretch.
Hero’s Pose with Eagle Arms
Hero's Pose (Virasana) with Eagle Arms is an excellent way to release tension in your upper back, shoulders, and arms. Combining the seated Hero's Pose with the binding of Eagle Arms provides a deep stretch and strengthens the muscles that support your upper body.
The mantra of the class is I Am Strong. That said, it takes just as much strength to take a break as it does to continue pushing through. Be mindful of your limits as you practice, please. I’m wishing you love, luck, and strength! Namaste.