Poses for Your Arms

A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.

Fire up your abs for this difficult asymmetrical arm balance, Eight-Angle Pose.

Challenge your balance and stretch your body in all the same ways as Vasisthasana, while dialing down the difficulty.

The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.

Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.

Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.

Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.

Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

A powerful arm and wrist strengthener, Side Plank takes its two-armed sibling to the next level, as an arm balance.

Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental—so it's important to practice it properly.

Start aiming for par with these poses.

Suddenly, your practice just became a lot stronger (literally).

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

And yes, tons of planks are included.

Build the forearm strength you need for Salamba Sirsasana in this practice.

Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core strength than arm strength.

Your upper body gets used frequently in yoga for stability, support, and to act as a strong base. Keep your arms and torso feeling fresh and ready for your next class.

Go ahead and flex! These poses will tone your arms and enhance your overall practice.

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

Master Baptiste Yoga teacher Leah Cullis demonstrates 10 poses that tone and strengthen your arms without adding bulk.

NASA rocket scientist/yoga teacher Scott Lewicki balances a highly technical day job with creativity on the mat. Use this innovative practice to find new space in often forgotten muscles.

We go inside yoga teacher Alexandria Crow's head to understand why straightening your arms is so key in so many poses.

Find length and stay centered to lift step by step into the One-Footed Pose dedicated to the Sage Koundinya I.

Try these subtle, yet safe tweaks to Chaturanga if you struggle with the pose.

Yoga teacher Natasha Rizopoulos shares her instructions to achieve this foundational pose. Plus, reap the benefits and avoid these mistakes.

One poetic translation of Camatkarasana means "the ecstatic unfolding of the enraptured heart."

The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice—maybe even life.

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.

According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.

"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.

Urdhva Hastasana translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose.

Most yoga poses fall into the harder-than-it-looks category. Lolasana? Well, give it a try. You may be pleasantly surprised.

Going upside down makes you stronger and more flexible. Plus it changes your perspective. Use this sequence to build a Forearm Balance and watch your body and mind transform.

Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

Check out Julie Gudmestad's author page.

You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm or Elbow Balance.

Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.

Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.