Yoga poses for strong, sculpted arms

Gulf News

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Transcript

00:00Hello everyone, welcome to Yoga with Mary.

00:07Do you want a stronger and toned arms?

00:11Is it really even possible to have sculpted arms and build arm strength in yoga?

00:18The answer is yes, definitely.

00:21Yoga is one of the best ways to build upper body strength.

00:26An arm balance is like flying crow where you put almost all your weight on one arm, just

00:34like this.

00:43This pose requires a lot of strength to be able to float that back foot.

00:48So are you ready to sculpt your arms?

00:50Then let's get started.

00:52Make sure that you warm up your wrists as you will be on your hands for the entire practice.

00:59So let's start with downward facing dog.

01:02Place your hands on the mat, shoulders width apart.

01:07Spread your fingers wide, bicep forward, tricep back, spine straight, hips up and back.

01:16Roll your heels to the ground like you are inverted V. So stay here for 5 breaths.

01:25If your back is not straight, then bend your knees and then shift your body forward to

01:30high plank.

01:33Adjust if you have to.

01:34So your shoulder must be directly over your wrist and protract your scapula.

01:42So you are pushing your body away from the ground.

01:47Hold this pose for 5, 4, 3, 2, 1 and then shift your body to down dog.

01:58So we'll do it for 5 times.

02:00Exhale here, inhale, hold the pose for 5, 4, 3, 2, 1.

02:08Hips up and back, down dog, exhale, inhale as you shift your body forward to high plank.

02:15Hold the pose now for 5, 4, 3, 2, 1.

02:21Shift the hips up and back, down dog, exhale, inhale.

02:26Hold the pose for 5, 4, 3, 2, 1, making sure that you draw your navel to the spine and

02:37shift your body up, down dog.

02:41One more, exhale, inhale, hold the pose, 5, 4, 3, 2, and 1.

02:50Hips up and back, down dog.

02:52Now we're gonna add Chaturanga Dandasana.

02:56So hips up and back, down dog, exhale, inhaling to high plank, then lower your body halfway,

03:06inhaling for 5, so it's very slowly lowering your body to Chaturanga Dandasana.

03:13So exhale for 5, 4, 3, 2, and 1.

03:20So you are creating a nice line of energy and then push your body to high plank for

03:255 counts again, 5, 4, 3, 2, and 1, high plank and shift your hips up and back, down dog.

03:34So we'll do 5, again, exhale here, inhale, lower your body halfway, count for 5.

03:44If you are still building your strength for Chaturanga Dandasana, you can bring your knees

03:49down so your body is slanted and then from here, you bend your elbows, tuck it in close

03:56to your rib cage, so count again for 5, 5, 4, 3, 2, 1, and then 5, 4, 3, 2, 1, and bring

04:10your knees up, hips up and back, down dog.

04:16So that's 2, so we'll do 5 of this.

04:20So exhale here, inhale, high plank, exhaling to Chaturanga Dandasana for 5, 4, 3, 2, 1,

04:32then 5, 4, 3, 2, 1, hips up and back, down dog, that's 3, 2 more, exhale here, inhale,

04:42shift your body forward, high plank, Chaturanga Dandasana for 5, bring your knees down if

04:49you have to, then bend your elbows, 5, 4, 3, 2, 1, then 5, 4, 3, 2, 1, and hips up and

05:01back, 1 more, exhale, inhale, high plank, exhale to Chaturanga Dandasana for 5, 4, 3, 2, 1,

05:125, 4, 3, 2, 1, and exhale, hips up and back, then the next one, we'll do double Chaturanga

05:24from downward facing dog, shift your body to high plank, push your body away from the

05:29ground, lower your body halfway to Chaturanga Dandasana, then shift your body forward to

05:38up dog, chest forward, chin up, untuck your toes, inhale here, and exhale back to Chaturanga,

05:48high plank, hips up and back, down dog, you can modify this pose by shifting your body

05:57forward to high plank, lowering your knees down, untuck your toes, bend the elbows, then

06:08roll your shoulder up and back, chest forward, chin up, up dog, inhale and exhale, bend the

06:16elbows to Chaturanga Dandasana, tuck your toes, then bring your body to high plank,

06:24shift your hips up and back, downward facing dog, so we'll do one more of this one, exhaling

06:33here, inhale, shift your body forward, bend your elbows, closer your ribcage, lower it

06:41halfway, one line of energy, then shift your body forward, chest up, chin up, upward facing

06:50dog, and exhaling to Chaturanga, inhaling, high plank, exhale, downward facing dog, then

07:00we'll do side plank, hips up and back, down dog, shift your body forward, high plank,

07:08now roll your body to the right, reaching your left hand up, look up, this is your side

07:17plank, you can modify the pose by stepping your upper leg forward, and lift your hips

07:26up, look up, and then you can stay here for five, if you feel a little playful, you can

07:33bring your left leg up to starfish, you can stay here for five, or if you want to add

07:40challenge, you can add crunches, so, you elbows to knee, for five, four, three, two, and one,

07:53shift your body to high plank, and roll to the left side, reach your right hand up, modified

08:04step your right leg forward, and lift your hips up, stay for five, or you can do your

08:14starfish, like the happy one, and if you want an added challenge, then bring your elbow

08:22and knee together, for five, four, three, two, and one, bring your hands down, high plank,

08:36then hips up and back, down dog, the next one will be down dog to dolphin, bring your

08:43forehand down to the mat, this is dolphin, then up to down dog, to modify, bring one forehand

08:58down, the second one, one, two, one, two, and you do five, so now we're three,

09:07four, and five, bring it again for dolphin, and we're gonna add push up in here, so hips up and

09:18back dolphin, then bring your nose in the middle of your thumbs, we'll do five, always keep your

09:29navel to the spine, so pressing your belly in, okay two more, one more, or you can just stay in

09:44your dolphin pose, this enough for you to build that arm strength, or if you want to add challenge,

09:52lift one leg up, then look forward, and do your push up, so this is like you're kissing your mat

10:06with your nose, so three, four, and five, then shift, left leg now, inhale, exhale for five,

10:21four, three, two, and one, and when you're done, you just come into forehand plank, stay here for as long as you can,

10:40this is the last set, so test your body capacity to hold this, so your shoulder is directly stuck

10:50over your elbows, and keep protracting your scapula, drawing your navel to the spine, and keep hold as

11:02long as you can, and when you're done, bring your body to the mat, extending your hands forward

11:15to extended spink, and down, and to stretch your arms, just tread it through, so arms underneath your armpit,

11:28stay here for five, four, three, two, one, and change, so tread it through, this gives you a lot of stretch to your arms,

11:41so five, four, three, two, one, then spread your arms wide like in a t-shape,

11:54then roll your body to the left, so slap your right leg behind you,

12:01and just a little twist here, and also stretching your shoulders, stay for five, four, three, two, one, then come back,

12:14do to the other side, step it behind you, stay for five, four, three, two, one, then hands close to your ribcage,

12:28roll your shoulder up and back, inhale to up dog, then exhale to child pose,

12:40then hands to the heart,

12:44and that's the end of the first set, so as you build that strength, you can do it one set for

12:52three, you know, three times or five times a week, and as you progress, you can do it

13:02two sets of this sequence, and do it for four weeks, and let me know the result, so don't

13:11forget to follow us on Instagram, it's narytheleto, narythit, and also don't forget to grab a copy

13:20of golfnewstabloid and subscribe to golfnews.com

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