How To Improve Your Arms For Tough Yoga Poses

Improve Your Arms For Tough Yoga
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Ever wished you could do difficult yoga poses you often see on social media posts, posted by your favorite yogis or that yoga-mate in your class? Well, the strength of your arms, among other body parts, is key to doing advanced poses such as the handstand, the scorpion, and the firefly poses successfully.

To master arm balance and build strength, incorporate these exercises and stretches into your workout routine. Back up your desire to perform hard yoga asanas by starting now and building arm balance with these strength training exercises and stretches.

Dumbbell Woodchops

A fantastic core exercise, the dumbbell woodchops is also excellent for toning and strengthening your biceps, triceps, and obliques.

To do it:

  • Stand tall with feet slightly wider than hip-distance apart, toes slightly out, and hands holding a dumbbell by the ends.
  • With an engaged core, twist your torso to the left, letting the dumbbell be in line with your left hip.
  • On an exhale, twist your torso to the right, lifting the dumbbell up so that it is in line with the right shoulder.
  • Inhale, then twist to the left as you return the dumbbell by the outer side of your left hip to complete a rep.
  • Perform 15 reps, then switch sides.


As the name implies, this is a combination of the regular plank and push-up. It works out the core and also builds strength on the arm, shoulder, and back muscles.

To do it:

  • Get down on a forearm plank position with feet extended and elbows under the shoulders.
  • Make sure to keep your core engaged and maintain a neutral spine throughout the exercise.
  • Pressing your left hand into the floor followed by the right, rise into the high plank position.
  • Reverse the movement to return to the starting position.
  • Perform 12 reps, alternating the lead sides.

Reverse Table Top with Arm Extension

This simple exercise provides the biceps, triceps, core, legs, and back muscles a great workout.

To do it:

  • Sit on a mat with knees bent and feet flat on the floor. Place your hands on the mat behind you, fingertips pointed forward toward the glutes.
  • Press through hands to raise your hips up.
  • Shift your weight into your right hand as you lift your left arm and extend it behind.
  • Stay in the position, then lower down your left arm.
  • Repeat on the other hand. Alternate for 15 reps.

Triangle Push-ups

Working your triceps, forearms, and chest, the triangle push-up is an amazing exercise that strengthens your arms while toning your abs.

To do it:

  • Get down on a high plank position with feet extended and thumbs and forefingers together in a triangle shape.
  • Bracing your core, bend your elbows and lower your chest and chin toward the ground.
  • Push back up to complete a rep.
  • Perform 15 reps.

Triceps Dips

An incredible strength training exercise, the triceps dips is great for toning the arms strengthening the triceps and shoulders.

To do it:

  • Sit in front of a bench or step with legs fully extended and heels on the ground, and the heels of the palms at the edge of the bench or step, fingers pointing toward the floor.
  • Pressing into your palms, straighten arms and lift glutes off the floor.
  • Bracing your core, bend elbows back and lower glutes down until your upper arms are parallel to the ground, without your butt touching the floor.
  • Extend your arms to complete a rep. Perform 15 reps.

Downward-facing Dog

The downward-facing dog is a yoga asana that builds the strength of the arms and legs, while also enhances balance and flexibility. It provides the hands, shoulders, and hamstrings an excellent stretch.

To do it:

  • Get down on all fours with hands slightly in front of your shoulders and feet hip-distance apart.
  • Press palms against the mat and on an exhale, extend your legs, pushing your hips toward the ceiling and forming an inverted V with your body.
  • Lengthen your spine and keep your head between your upper arm, pressing on both hands and feet.
  • Take deep breaths, and stay in the position for 30 seconds to 1 minute.

Lizard Pose

An amazing, intense stretch for the hip flexors, the lizard pose doesn’t only open the hips but also strengthens the arms, back, and legs.

To do it:

  • Get down in a low-lunge position with your right foot forward and thigh parallel to the floor.
  • Extend your left leg behind you so that your knee and shin are in contact with the mat.
  • Place your hands in the inside of the right foot and rest your elbows and forearms on the mat, while simultaneously lowering your torso so that it is parallel to the floor.
  • Take deep breaths as you stay in the position for 30 seconds to 1 minute.
  • Repeat on the other side.

Superman Pose

If you want to strengthen and tone your back, triceps, and rear delts, the superman pose is the perfect yoga asana for you!

To do it:

  • Lie on your belly with your arms extended out in front of you, palms down, and your legs extended behind slightly wider than hip-distance apart. Place your forehead on the mat.
  • On an inhale, lift your arms and legs off the mat as high as you can using the strength of your triceps, shoulders, back, and glutes.
  • Hold the position at the top, then gently lower back down.
  • Perform 15 reps.

If you’re looking for some way to be able to do advanced yoga poses that require arm strength and balance, starting with these exercises and stretches means you’re on the right track. Leap from an intermediate to advanced yogi by mastering arm balance with these fantastic moves!

Can you do advanced yoga poses? How did you improve your arm balance? We’d love to hear about it in the comments below.

We show you how to improve your arms for tough yoga poses so you could go from beginner to advanced yoga in no time at all.

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