Yoga is the most popular form of exercise and is well-known for its incredible health benefits. It helps to release stress, improve flexibility and posture and improve mental health. Yoga requires discipline and strength. However, with constant practice, our body builds strength itself.

Yoga works for our entire body and is a very different form of exercise that increases strength through bodyweight training. Rather than using any external weight, in yoga, we learn to lift our weight. 

There are poses for every body part in yoga from head to toe. Here we have curated a list of yoga poses that will help you build upper body strength. 

Downward Dog (Adho mukha svanasana)

The downward dog-facing pose is a popular pose that gives a great stretch through the legs and lowers the back. It is easy to do and has multiple variations. To get this pose right, you have to put your hands firmly on the yoga mat, about shoulder-width apart. Move the feet back and try lifting the hips. Hold on to this position, and this works great for shoulders and arms. However, you can try some variations to build more strength. 

How to do it:

  • Keep your head down, bend at the elbows and raise back up. This variation works great for shoulders. 
  • Keep your arms straight, lift the right leg straight as high as possible, and hold it for some time; repeat the same with the other leg.

Reverse Tabletop (Ardha Purvottanasana)

Reverse Tabletop

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The reverse tabletop pose works excellently on the triceps and shoulders. It stretches and opens the chest. To get this pose right, you have to sit on the floor, and keep your hands down behind your back, palms down, and fingers pointing forward. Keep the knees bent and feet shoulder-width apart, lift your hips and squeeze the glutes. Hold this position for some time and repeat. 

Also Read: Yoga for a Better Relationship – Benefits, Why and How

Locust Pose (Shalabhasana)

Locust Pose

The Locust pose is among the easy poses that strengthen the upper back. To get this pose right, you have to lie down on your stomach with your arms straight and close to your sides. Now lift your head, chest, and shoulders. Hold onto this position and repeat. It will take some time to be flexible with this pose. So don’t be too hard on yourself.

Scale Pose (Tolasana)

Scale Pose 

To get the scale pose right, you have to sit cross-legged with palms pressing forward into the floor on either side. Lift the body off the floor. Hold onto this pose for a few minutes. This is not for beginners; however, it is a great pose to strengthen shoulders and arms.

Also Read: Incredible Benefits of Doing Yoga in The Morning- 14 Best Morning Yoga Asanas

Handstand

Handstand

The handstand is an expert movement that needs balance and strength. It is great for developing upper body strength.

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To get this pose right, use a wall to rest and support your leg. But make sure that you are doing it on the surface where the chances of falling are nil. 

Wrap up

Yoga is the best exercise type you can ever do to maintain your physical and mental health. It improves balance, builds flexibility, and strengthens the body.

Anukriti Srivastava

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