There Are Three Basic Yoga Pose To Help You Build Strength

Yoga calms the mind, strengthens the body, and gives you amazing, strong arms! Say good-bye to dumbbells or heavy machinery and welcome in the power of your own body and the ability to hold it up! The yoga practice creates long, lean muscles without adding bulk by teaching you how to control and lift your own body weight. I've picked out three of my favorite postures to help you build awareness and strength in your upper body. These postures can be held from a few breaths to a minute. Start slow and build your way up. Remember, there is no rush and the key to a long, successful relationship with your strength is being honest with where you are with it. Some days you'll feel like a rock star and other days, more like a rock. Either way, you can still practice--just don't be afraid to adjust.

1) Forearm Plank

• Begin on all fours with your forearms parallel to one another and shoulder-width apart on the floor.
• Curl your toes under and step both feet back until your legs are straight and hip-width apart.
• Stack your shoulders directly over your elbows. Your shoulders, hips, and heels should all be in one straight line.

2) Dolphin Pose

• Begin on all fours. Place your forearms on the mat, shoulder-width apart.
• Curl your toes under and lift your hips up.
• Straighten your legs and walk as far as you can toward your hands, keeping your shoulders directly over your elbows.
• Relax your neck and gaze just slightly forward.

3) Plank + Side Plank

Plank

• Begin on all fours with your arms straight and shoulders stacked over your wrists, palms flat.
• Curl your toes under and step both feet back until your legs are straight and hip-width apart.
• Bring your shoulders, hips, and heels into one straight line, with your core and quads engaged.
• Firm the upper, outer edges of your arms in to release the base of your neck and extend your chest, and distribute the weight on your knuckles evenly.

Side Plank I

• Begin in Plank. Bring your left palm to the center of your mat and roll onto the outer edge of your left foot. Stack your right foot on top of your left.
• Press deeply into your left palm to bring your shoulder away from your earlobe, and stack your right shoulder directly above your left.