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5 Simple & Effective – Upper Body Refreshing Yoga

Does Yoga Really Build Muscles and Strength?

Yoga is most known for its mental health advantages, such as reducing stress, as well as its ability to improve flexibility and posture. However, everyone who has experienced a yoga class understands that many poses require some strength. Practicing yoga helps to increase strength.


Yoga for Upper Body Strength – The Best Yoga Poses

Many yoga poses focus on positioning the legs and building lower body strength. There are also poses that really work the wrists, arms, shoulders, chest, and upper back. Here are some of the best poses and movements from yoga that build upper body strength.


#1 How To Do Tadasana (Mountain Pose)

Step 1 :

Lift your toes and spread them out, then lower them to form a wide, solid base.

If you feel uncomfortable, then you can separate your heels slightly.

Step 2 :

Allow your feet and calves to sink into the floor.

Draw your quadriceps (the muscles on the front of your thighs) upward, causing your kneecaps to rise.

Step 3 :

Pull your thighs inwards.

Maintain your spine’s natural curves. Pull your stomach by drawing it in slightly.

Step 4 :

Check that your collarbones are wide and your shoulders are stacked over your pelvis.

Shrug your shoulders up to your ears, then roll them back to release the shoulder blades that run down your back.

Step 5 :

Allow your arms to hang naturally, elbows slightly bent and palms facing forward.

Your neck is long, your chin is neither tucked nor lifted, and the crown of your head is raised toward the ceiling.

Step 6 :

After you’ve checked all of your alignment points, hold this position for 5 to 10 breaths.


#2 How To Do Virbhadrasana 1

Step 1 : 

Stand straight, normal breathing and bring your left leg backward and raise your upper body.

Step 2 : 

Bend your right knee to 90 degrees and left leg straight.

Step 3 : 

Twist your waist forward and look straight.

Step 4 : 

Slowly while inhaling raise both your arms up above your head and join both hands.

Step 5 : 

Stretch upward your body from the waist. Keep normal breathing from your nostril. Stay in this posture for 3-5 breathings.  Perform same asana by right leg also.

#3 How To Do Anjaneyasana

Step 1 :

From a low lunge, drop your back knee to the mat.

Step 2 :

Bring your hands onto your right knee and your right knee directly over your right ankle. Inhale and raise your arms above your head, keeping the arms in line with your ears.

Step 3 :

To deepen into the lunge press firmly into your feet as you allow your hips to shift forward. As you do, your left thigh comes closer to the floor.

Step 4 :

You may take the upper spine into a backbend if that feels comfortable. Exhale to release the hands down, reframe the front foot, and release the pose. Repeat on the left side.


#4 How To Do Ardhchakrasana


Step 1

Stand straight and open the legs more than shoulder’s width

Step 2

Support the back at the waist with all the fingers together

Step 3

Drop the head backwards stretching the neck muscles


#5  How To Do Ardha Ustrasana

Step 1 :

Sit in Vajrasana. Separate your knees and feet about hips width apart. Keep the knees apart, leaving hip width between them. Stand on your knees.

Step 2 :

Place your both palms on the sacrum with fingers pointed down, inhale and lengthen the spine at the same time pressing the knees down.

Step 3 :
Exhale and press the hips forward with your palms and bend backwards Make sure your arms support your weight.

Step 4 :

Take 3-6 breaths each time holding the breath for up to 30 seconds. Release hips, waist and chest muscles and sit back on your heels. Finally, join the knees. You are now sitting in the Vajrasana pose, your original position.

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