Published December 17, 2025 01:08PM
In Yoga Journal’s Archives series, we share a curated collection of articles originally published in past issues beginning in 1975. These stories offer a glimpse into how yoga was interpreted, written about, and practiced throughout the years. This article first appeared in Yoga Journal in 2016. Find more of our Archives here.
What comes to mind when you think of arm strength? If it’s a gym full of barbells and free weights, you might be relieved to hear that you can update your mental image. Yoga is an incredible way to build strength in the arms and the entire upper body—all while using the weight of your body. No gym equipment required.
These energizing poses will help you cultivate strength in your arms—and put you more in touch with your personal power. Before you begin this sequence, warm up with a few poses (Child’s Pose, Cat–Cow, Downward-Facing Dog, Low Lunge).
You can practice these poses as a sequence or add one or two into your own practice independently. Pause in each pose for 5 breaths unless otherwise noted. And remember to rest in Child’s Pose whenever you need a break.
Downward-Dog Splits
Plant your hands shoulder-distance apart or wider at the top of your mat, spread your fingers, and root down through your knuckles. Lift your hips high and step your feet to the back of the mat. Separate your feet hips-width apart, and align your feet at 12 o’clock in Downward-Facing Dog. As you inhale, lift your right leg high, straight and strong, lifting from your inner right thigh. Flex your lifted foot, and turn all five toes to face the ground. Lengthen from your right wrist through your right heel, and repeat on the other side.
Plank Pose
Stack your shoulders over your wrists and reach your heels toward the back of your mat in Plank. Ground your knuckles into your mat, soften your thoracic spine (upper and middle back), and hug your thumbs toward the center of your mat. Firm your arm and leg muscles. Reach the crown of your head forward. Lengthen your tailbone toward your heels and draw your navel toward your spine.
Chaturanga
From Plank, press into the first two knuckles (thumb and index finger) of each hand with your palms flat. Lift your gaze slightly and shift forward to your toes, and bend your elbows about 90 degrees directly over your wrists. Draw your shoulder blades back and open across your chest. Lengthen through your side body, pull your front ribs in, and draw your navel toward your spine in Chaturanga.
Upward-Facing Dog
Press your palms into the mat at shoulder-distance apart, and the tops of your feet at the back of your mat at hips-distance apart. Press the earth away from you as you draw your upper arm bones back, and lift and open across your chest. Stack your shoulders over your wrists, and soften your elbows slightly. Engage your quadriceps (front thigh muscles) and abdomen to lift the front of your thighs off the mat in Upward-Facing Dog.
Side Plank Variations
Press your lower hand into the mat and lift your opposite arm to the sky. Press the outer edge of your lower foot into the mat and stack your upper foot on top. Press down into your bottom hand and expand open across your chest and up through your top hand. Lift your gaze to your top hand and spread your fingers wide. Press your tailbone toward your heels and draw your navel in. Flex both feet and spread your toes in Side Plank. When you feel stable with your foundation, start to play with leg variations. Lift your top leg up and gently move it in all directions; create Tree Pose with your top leg. Repeat on the other side.
Crow Pose
From Downward-Facing Dog, walk your feet toward your hands to set up for Crow. Plant your hands shoulder-distance apart, and press your palms into the mat, especially your first two knuckles, then bend your elbows. Shift your weight into your hands, and place your knees on the back of your upper arms, close to your armpits. Keep your gaze forward in front of your fingers as you shift your weight forward and start to lift your feet. Squeeze your inner thighs into your upper arm bones and lift your hips toward the ceiling. Pause for 5-10 breaths. Exhale and jump or step back to Chaturanga, then move through Upward-Facing Dog and Downward-Facing Dog, or simply step back to Downward-Facing Dog.
Plank to Dolphin Plank
From Plank, place your right forearm on the mat, then walk your left forearm down into Dolphin Plank. Plant your right palm on the mat, and then left hand down to press back up to Plank. Repeat this sequence 10 times alternating which arm begins, and link with breath. As you inhale, lower to Dolphin Plank and as you exhale, press up to Plank.
Fallen Triangle
From Downward-Dog Splits, as you exhale, shift your weight forward into your hands and touch your right knee to your left tricep. Gently kick your right heel past your left wrist. Press down into the pinkie toe edge of your right foot and squeeze your inner thighs together. Press down through your right hand knuckles, lift your left arm to the sky, and gaze toward your top hand. If it’s comfortable, you can tilt your head back and reach your top arm toward the mat.
Fallen Triangle Chaturanga
From Fallen Triangle, plant your left hand back to the mat and root down through your knuckles. Hug your inner thighs together and engage your core. Shift your gaze slightly forward and bend your elbows to 90 degrees for a Chaturanga variation. On your exhale, press up to Plank variation with split legs, and inhale lift your right leg high to Downward-Facing Dog Splits. Repeat Fallen Triangle and Fallen Triangle Chaturanga on the other side.
Locust Pose
Lie down on your stomach with your forehead on the mat. Interlace your fingers at your lower back. Bend your elbows and hug your shoulder blades in toward your centerline. On an inhale, straighten your arms and lift your chest and legs. With your feet hip-width apart, point and spread your toes. Keep your gaze down with your neck in line with your spine in Locust Pose. Repeat two times.
This article has been updated. Originally published January 26, 2016.
