Rhiloves

Health, Beauty, Fitness, Life

Saturday, 11 May 2013

I Challenge You to Yoga! #4

Arms and Shoulders Strengthening Yoga

Yoga is great for toning arms because often poses need to be held whilst using arms and shoulders. These are some poses and moves that focus on the arms and shoulders.


1. Stand up on your matt and inhale as you reach your arms up above you, interlocking fingers and moving up onto your toes stretching  out. Put your palms together and exhale as you move your hands into your breast bone and breathe here for a couple of breaths. 

2. Extend your arms out to the side and draw small circles forwards whilst still moving your arms to make a circle - move your arms in front of you, then up and out to the side again. Repeat this movement 20 times.

3. Move into a plank position (see below) and breathe here for a couple of breaths. 


4. Staying in plank position, start to move your right arm under your body inhale as you do so. Then exhale as you move into a side star plank (see below), extending your right arm up and out and stacking your feet on top of each other. Repeat this movement with your left arm. Try to do 15 on each arm.


5. Move into plank position and breathe here for a couple of breaths.

6. Staying in plank position, exhale and start to move your chest to the floor bending your elbows slightly. This is called a Plank Push Up (see below). You can bend your knees to the floor for a less strenuous exercise. Try to do at least 15.



7. Move into Dog Pose (see below) and breathe here for a couple of breaths. Then exhale as you start to move your forearms to the floor then back up to dog pose. Try this for a couple of breaths.



8. From dog pose, start to move into a Cobra Pose (see below) by curling your toes under and bringing your shoulders down. Then start to move your chest to the floor and pushing up with your arms. Try to do at least 20.



9. Move into Child's Pose and breathe here for a couple of breaths. 

Previous ''I Challenge  You'' posts 




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