The Best Yoga Poses for Strong Arms

Are you looking to take your arm strength to the next level? Yoga can help you reach your goals and increase your arm strength quickly. You’ll be amazed at how the right poses can sculpt and tone your arms.

Quick facts: Best Yoga Poses For Arms

  • ✅ The Best Yoga Poses for Arm Strength: Plank, Chaturanga and Downward Facing Dog (Source: Yoga Journal)
  • ✅ Low-Impact Yoga Poses That Strengthen Your Arms (Source: Healthline)
  • ✅ 8 Best Yoga Exercises to Tone Your Arms (Source: Style Craze)
  • ✅ 9 Best Yoga Poses to Strengthen Your Arms (Source: Lifestyle by PS)
  • ✅ 7 Best Yoga Poses to Strengthen Arms and shoulders (Source: Yoga International)

Checkout this video:


Yoga is a great way to strengthen and tone your arms. The benefits of yoga don’t stop there, as it can help you develop flexibility and core strength, among other things. Incorporating specific poses into your daily practice helps engage the muscles of your arms, helping to build strength.

These poses will target specific areas of the arm in order to help you achieve the best possible results. Here we take a look at some of the best yoga poses for strong arms and how to do them properly. Each pose offers unique benefits for working out your arms, from enhancing flexibility to building lean muscle mass. With a combination of these poses incorporated into your regular routine, you can expect an increase in arm strength and definition over time.

Benefits of Yoga for Arms

Yoga can be an effective part of any exercise routine as it helps to promote strength and flexibility in your arms. It is important to focus on poses that target the arm muscles specifically, as this will give you the most balanced approach for building strength in your arms.

There are many poses that target the arms and some of the best include:

  • Downward Facing Dog, which provides a great stretch for both the biceps and triceps.
  • Plank Pose, which works on targeting all major muscle groups in the upper body including shoulders, chest and core.
  • Warrior II Pose, which helps strengthen both sides of your arms at once.
  • Triangle Pose, which stretches out your shoulders along with helping to build strong triceps.
  • Camel Pose, which provides a great stretch while helping target all major arm muscles.
  • Seated Mountain Pose, which offers an active rest position that helps build strong postural muscles in your arms.

Types of Yoga Poses for Arms

Yoga is a fantastic way to build strength in your arms and tone them as well. There are several different types of poses that can help you to get strong and toned arms. Let’s explore some of the best yoga poses for toning and strengthening your arms:

Plank Pose

Plank Pose is a foundational yoga pose which is great for building strength in the arms, as well as stability and balance. It is often used to prepare the body for other arm-strengthening poses, such as arm balances or inversions.

To come into Plank Pose, start by entering a modified downward dog or dolphin pose. From there, shift your weight onto your hands so that you are balancing on your hands and toes. Make sure that the wrists are stacked directly under the shoulders and that your elbows are slightly bent but not locked out. Engage the core, press through the feet, and straighten the spine. Keep breathing deeply here for 10-30 seconds before releasing back to downward dog/dolphin pose. With practice, you can hold Plank Pose for up to two minutes!

Downward-Facing Dog

Downward-Facing Dog is one of the most popular and essential yoga poses, used frequently throughout many practices. This pose is said to be beneficial for strengthening the arms and upper back, while also improving digestion and relieving stress.

To come into this pose, start on all fours with your hands shoulder-width apart and your feet together. Draw your hips up and back, pressing your chest towards the floor as you straighten your arms and legs until you reach a tabletop position. From there, begin to relax your head in between your arms as you press both feet firmly into the ground and spread through your fingers. Make sure that both sides of the toes are evenly pressing into the ground to avoid overcompensating with any one limb. As you hold this pose for a few breaths, focus on drawing energy up through your legs and arms for a deep strengthening experience.


Chaturanga is an incredibly effective yoga pose for strengthening the arms. It is the foundation of many yoga poses and can be performed after plank or a low lunge, as part of a Vinyasa flow.

To perform chaturanga, start in plank and lower your body down towards the mat by bending your elbows close to your body, and keep your elbows tucked as you lower down. Keep your core engaged and make sure that you’re not letting your hips sink too low. Pause in this low chaturanga position for 3-5 breaths before returning to plank or lifting into upward facing dog (urdhva mukha svanasana). This pose adds strength to all of the areas that are used when lifting heavier weight such as in arm balances – like crows (bakasana).

Upward-Facing Dog

Upward-Facing Dog is a classic yoga pose that focuses on building strength in the arms and shoulders. This pose can be challenging for beginners, but with practice and patience, it can become an incredibly rewarding pose.

To begin the pose, start by lying on your stomach with your feet slightly apart and feet pressing into the ground. Place your palms flat on the ground next to your waist so that when you press up, your arms are bent with elbows pointing back towards feet. Push off the ground and bring your chest forward as you straighten out your arms to lift yourself up from the ground.

As you lift yourself up from the ground, press down firmly into your palms to engage muscles in forearms and upper arms while lifting your chest up to open across shoulder blades. Keep breathing steady as you hold this posture for a few moments before slowly lowering back down to starting position. With practice, this powerful posture promises benefits such as:

  • Strengthening spine
  • Improving posture
  • Toning abdominal muscles

Warrior Pose

Warrior Pose is a standing yoga pose that can help to strengthen your arms and back muscles. This pose helps with balance and mental focus, and is beneficial for people looking to build their arm strength.

To do the Warrior Pose, you should stand up straight and step one foot forward into a lunge position with your back knee slightly bent. Extend your arms out from your sides so they are perpendicular to the floor, palms facing down. Keep your chest open and shoulders relaxed as you hold the pose for 30 seconds or more. When you’re ready, return to standing position and repeat on opposite side.

With regular practice of this Pose, you will begin to notice increased strength in your arm muscles as well as improved posture in other poses such as Plank or Chaturanga Dandasana.

Tips for Doing Yoga Poses for Arms

Doing yoga poses to strengthen your arms is a great way to get a full body, strength-building workout. Whether you want to bulk up your arms, tone them up, or are just looking for ways to work on your posture and balance—yoga poses are an effective way to work on different arm muscles.

When performing yoga poses for arms, it is important to go slow and be mindful of your form. Move only as far into the pose as you can with control. It is also important to do the opposite pose for each arm pose, in order to create balance throughout your body. For example, if you practice biceps curls with one arm, make sure that you do triceps extensions with the other arm afterwards. Lastly, use props such as straps or blocks when needed in order to maintain proper alignment throughout all of these poses.


For those looking to strengthen their arms, there are a few yoga poses that can be used to achieve this goal. These poses may include downward facing dog, plank pose, and warrior I. Additionally, more challenging poses such as crow and side plank can also help to build arm strength when practiced on a regular basis.

Ultimately, it is important for practitioners to focus on proper form when doing these exercises in order for them to be effective. Furthermore, yoga helps connect both the mind and body through deep breathing and dynamic movements which can help individuals reach a sense of inner peace while also strengthening their bodies.

FAQs about: Best Yoga Poses For Arms

Q: What are the best yoga poses for arms?

A: Some of the best yoga poses for arms are Chaturanga Dandasana (Four Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Urdhva Mukha Svanasana (Upward-Facing Dog Pose).

Q: Are there any yoga poses that can help build arm strength?

A: Yes! Plank Pose, Crow Pose, and Dolphin Pose are all great poses that can help build arm strength.

Q: Are there any yoga poses that can help increase flexibility in the arms?

A: Yes! Triangle Pose, Extended Side Angle Pose, and Cobra Pose are all poses that can help increase flexibility in the arms.

Similar Posts