Five Minutes of Yoga = Strong Arms

by Wendy on July 23, 2013

You may be surprised to find out that yoga is one of the best ways to build your upper body strength!  Many yoga moves engage all muscles in the arms and use only your body weight.  In just five minutes, you can complete a yoga workout that will help you tone up in only 2 weeks.


Strength Yoga for Strong Arms

To complete this five minute workout, hold each pose for 5 breaths and complete the entire series 5 to 8 times. Do this workout 3 to 5 times per week to tone and strengthen arms in just 14 days. You may never have to lift another weight again!


Downward Facing Dog

Start on your hands and knees. Set your knees directly below your hips and your hands slightly forward from your shoulders. Fingers parallel or slightly turned out and toes turned under. Exhale and lift your knees away from the floor. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Keep your head between your upper arms, don’t let it hang.


yoga SeasidePlank

Think of this move as the top half of a push-up.  Start with your hands and knees on a mat, hands directly under shoulders and knees right below hips. Lift up and straighten legs. Tighten your abs and keep your eyes on a spot in front of you.



From the Plank position, bend your arms straight back, keeping your upper arms hugging into your sides.  Lower down toward the floor, stopping when your forearms and upper arms are at a right angle. Keeping your whole body very level, push back into your heels. Roll over the toes coming into Upward Facing Dog.

Beginners: Drop your knees to the floor until you build enough strength to support your body with the arms.


Side Plank

Assume a pushup position, keep your arms straight and palms flat on the floor. Raise your left arm to reach up toward the ceiling as you shift your weight onto your right arm and the outside of your right foot. Rest your left foot on top of your right foot so that it does not touch the ground. Keep your wrist, elbow, and shoulder in one straight line; open your chest as you look toward the ceiling. After five breaths move back to starting position and do the same move on the other side for five breaths.


TOga DogUpward Dog

Lie straight on the ground with your face toward the ground. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are perpendicular to the floor. Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. Straighten your arms and lift your torso up and your legs a few inches off the floor. Keep your thighs firm and slightly turned inward, your arms firm and turned out so the elbow creases face forward. Look straight ahead or tip your head slightly back.



Health Contributor at Creative Bioscience
My name is Wendy and I’m one of the main contributors to our blog. I’m a retired elementary school teacher who’s found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We’re here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy’s favorite product is African Mango 1200

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