The Top Yoga Poses for Building Upper Body Strength and Losing Weight
Yoga is an ancient practice that offers many health and wellness benefits. Not only can it help increase strength and flexibility, it can also help you lose weight and build upper body strength. With regular practice, yoga can help you become strong and toned. So if you’re looking to build upper body strength and lose weight, then consider incorporating these top yoga poses into your daily routine.
The Warrior III Pose
The Warrior III Pose is a challenging balance pose that works your entire upper body and core muscles. To perform the pose, stand tall with your feet hip-width apart. Bend forward and bring your hands to the floor. Shift your weight to your left leg as you raise your right leg parallel to the floor. Make sure your right foot is flexed and active. Hold the pose for several breaths before switching sides.
Downward Facing Dog Pose
Downward Facing Dog Pose is one of the most popular and effective poses for building upper body strength. It is also great for stretching the hamstrings, shoulders, and triceps. To do this pose, start on your hands and knees. Place your hands shoulder-width apart, and spread your fingers wide. Tuck your toes and lift your knees off the floor. Keep your hips raised and your arms straight as you press your chest back towards your thighs. Press your heels towards the floor and hold the pose for several breaths.
Side Plank Pose
The Side Plank Pose is an effective pose for strengthening your arms, shoulders, and torso. To perform this pose, start by lying on your right side. Place your right forearm on the floor beneath your shoulder and stack your left foot on top of your right. Lift your body off the floor so that only your right forearm and the outside of your right foot are in contact with the mat. Hold the pose for several breaths before switching sides.
The Plank Pose
The Plank Pose is a powerful pose that strengthens the entire body. It specifically targets the arms and core muscles. To perform this pose, start by lying on your stomach with your toes tucked and your elbows bent. Keep your arms shoulder-width apart and exhale as you press up into the plank position. Keep your core muscles engaged and your legs straight. Hold the pose for several breaths before slowly releasing.
The Chair Pose
The Chair Pose is an intense pose that strengthens the entire upper body. It also increases flexibility and helps to burn calories. To perform this pose, stand tall with your feet hip-width apart. Exhale as you sink down into a squatting position with your arms extending up towards the ceiling. Keep your chest lifted and your tailbone moving down towards the floor. Hold the pose for several breaths before releasing.
The Bird of Paradise Pose
The Bird of Paradise Pose is a challenging balance pose that increases core strength and tones upper body muscles. To do this pose, start by standing tall with your feet hip-width apart. Extend your arms out to the sides and bend your left knee bringing it towards your chest. From here, lift your left foot up and bend your knee bringing it towards your right arm. Hold the pose for several breaths before switching sides.
The Wheel Pose
The Wheel Pose is a powerful backbend that strengthens the upper body and back muscles. To perform this pose, start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head with your elbows bent and in line with your shoulders. Exhale as you press into your hands, lifting your chest off the floor. Press your feet and hands firmly into the floor and hold the pose for several breaths.
The Crow Pose
The Crow Pose is a challenging arm balance that strengthens the upper body and improves coordination. To do this pose, start in a squatting position with your weight evenly distributed on both feet. Place your hands on the floor in front of you and shift your weight into your hands as you lift your feet off the ground. Keep your gaze forward and your core muscles engaged. Once you’re balanced, hold the pose for several breaths.
The Dolphin Pose
The Dolphin Pose is an intense pose that strengthens the arms, shoulders, and core muscles. To do this pose, start in a tabletop position with your hands and knees on the floor. Place your elbows parallel to the floor and press your hands firmly into the floor. Tuck your toes and lift your hips towards the ceiling. Hold the pose for several breaths.
The Tree Pose
The Tree Pose is an excellent pose for increasing balance and coordination. It also strengthens the upper body as you focus on maintaining your balance. To do this pose, start standing tall with your feet together. Shift your weight into your left foot as you lift your right foot to your inner left thigh. Bring your hands to prayer position near your heart, engage your core, and hold the pose for several breaths before switching sides.
The Wild Thing Pose
The Wild Thing Pose is an advanced pose that strengthens the arms, shoulders, and back muscles. To do this pose, start in a plank position and shift your weight onto your left hand. Then, reach your right arm towards the sky, and continuously reach your left foot back away from your body. Hold the pose for several breaths before switching sides.
Incorporating yoga into your regular fitness routine is a great way to increase strength and burn calories. The poses listed above are some of the best for not only building upper body strength but also for losing weight. So why not give them a try today and see just how much stronger and healthier you can become?
Answer questions ?
Q1. Can yoga help you build upper body strength and lose weight?
A1. Yes, regular practice of yoga can help you become stronger, and toned and also help you lose weight.
What are the best yoga poses for toning arms and strengthening core?
1. Warrior 2
2. Downward Facing Dog
5. Upward Facing Dog
6. Chair Pose
7. Side Plank
8. Boat Pose
9. Forearm Plank
10. Dolphin Pose.
11. The Tree Pose
12. The Wild Thing Pose.