Yoga for Upper Body Strength
This 15 minute yoga for upper body strength flow sequence shows how yoga isn’t just about flexibility – it’s also a fantastic way to build strength while improving balance and control. This 15-minute sequence focuses on dynamic movements and static holds to engage your upper body and build strength in your arms and shoulders without the need for weights or equipment. Practise regularly to tone and strengthen your arms and shoulders.
This sequence can be repeated or modified based on your fitness level.
3 Minutes: Warm-Up and Activation
Cat-Cow Flow (1 minute)
Begin in a tabletop position (hands under shoulders, knees under hips).
Inhale: Drop your belly, lift your chest, and gaze up (Cow Pose).
Exhale: Round your spine, tuck your chin, and press into your hands (Cat Pose).
Repeat slowly to warm up your shoulders and spine.\
Thread the Needle (1 minute)
From tabletop position, extend your right arm under your left arm, lowering your right shoulder and cheek to the mat. Hold for 30 seconds, then switch sides.
Plank Shoulder Taps (1 minute)
Come into a high plank position (wrists under shoulders, body in a straight line).
Tap your right shoulder with your left hand, then your left shoulder with your right hand, keeping your hips stable.
Repeat for 1 minute, moving slowly to engage your shoulders and core.
3 Minutes: Dynamic Strength Building
Flow: Standing to Downward Dog
Begin standing tall in Mountain Pose (Tadasana).
Inhale: Sweep your arms overhead.
Exhale: Hinge at your hips and fold forward into Forward Fold (Uttanasana).
Plant your hands on the mat and step back to High Plank.
Flow Through to Downward Dog
Lower into Chaturanga Dandasana (elbows close to your ribs, hovering just above the ground).
Inhale: Press into your palms and roll into Upward Facing Dog, lifting your chest and thighs.
Exhale: Push back into Downward Facing Dog, pressing your hips high and shoulders strong.
Return to Standing
Look forward and step or hop your feet to your hands, returning to Forward Fold.
Inhale: Rise back to standing, sweeping your arms overhead.
Repeat this sequence slowly and with control for 3 minutes. Focus on engaging your arms and shoulders as you transition through plank, chaturanga, and upward dog, and use downward dog as a moment to reset. Adjust the pace to your comfort level while maintaining strength and alignment.
3 Minutes: Balancing and Static Holds
Side Plank (1 minute per side)
From plank, shift your weight to your right hand and the outer edge of your right foot.
Stack your left foot on top of the right foot or place it in front for more stability.
Extend your left arm toward the ceiling and hold for 30 seconds, then switch sides.
Knee-to-Elbow Hover (1 minute)
Start in a high plank position.
Bring your right knee toward your right elbow. Keep your shoulders away from your ears and your core engaged.
Return to plank and repeat on the left side.
Continue alternating for 1 minute, moving with control to engage your arms, shoulders, and core.
5 Minutes: Cool Down and Release
Puppy Pose (1 minute)
From tabletop position, walk your hands forward and lower your chest toward the mat, keeping your hips above your knees.
Place your forehead on the mat and breathe deeply, you should feel a stretch under your arms and in your shoulders.
If your arms need a rest then just do Child’s pose instead!
Seated Eagle Arms (1 minute)
Sit comfortably and extend your arms in front of you.
Cross your right arm over your left, bend your elbows, and try to bring your palms together.
Lift your elbows and press your forearms forward. Hold for 30 seconds, then switch sides.
These seated stretches help release tension in the neck and shoulders, offering a calming transition as you wind down the flow.
Seated Neck Stretch (1 minute)
Sit comfortably in a cross-legged position
Gently drop your right ear toward your right shoulder.
Place your right hand lightly on the side of your head for a deeper stretch, and let your left arm relax at your side or extend it slightly.
Hold for 30 seconds, then switch sides.
Neck Rolls (1 minute)
Sit tall and slowly drop your chin toward your chest.
Roll your head gently to the right, bringing your right ear toward your shoulder, then circle your head back and to the left.
Continue for 30 seconds, then reverse the direction for another 30 seconds.
Seated Shoulder Rolls (1 minute)
Keep your spine tall and place your hands on your knees.
Inhale: Roll your shoulders up toward your ears.
Exhale: Draw your shoulders back and down.
Repeat for 30 seconds, then reverse the movement, rolling your shoulders forward for another 30 seconds.