May 25


Stronger Together: How Yoga Can Build Upper Body Strength

Yoga is more than mere meditation. It is a complete exercise that improves mental and physical health. You can perform a whole workout with yoga poses without subscribing to expensive gym fees and from the comfort of your home. Yoga poses target specific muscle groups to build strength and improve flexibility. You can also practice yoga for upper body strength and get back in shape without expensive equipment. This article will explain more about yoga,  particularly its benefits for upper body strength, in detail.

Definition of Yoga

Yoga is derived from a Sanskrit word that translates to union. It involves a group of practices to improve mental and physical health. While the original concept focuses on spirituality, the modern yogis focus more on mental and physical health. 

In simplest terms, yoga is a group of exercises that involve holding different poses and breathing in and out for a few seconds. It improves blood circulation, strength, and flexibility in the body.  

Understanding Upper Body Strength

Upper body strength is the measure of force the body can exert on external objects. The muscles involved in the upper body include those in the back, shoulders, and arms. In addition to muscles, bone strength is vital in determining overall upper body strength. 

Explanation of The Role of The Upper Body Strength In Everyday Activities

Upper body strength is crucial for everyday activities. You cannot do daily tasks like lifting, maintaining balance, or moving your shoulders up or down without adequate upper body strength. Furthermore, upper body strength is also necessary for motor skills and ensuring a full range of motion. 

People with sedentary lifestyles experience bad postures, leading to medical conditions, including chronic pain. You can improve your posture and prevent several ailments by ensuring adequate upper body strength.

Another reason that makes the upper strength body important is the prevention of injury. Your body will be prone to it if it lacks the strength to endure minor trauma, resulting in nasty injuries.

Factors That Contribute To Weak Upper Body Strength

Several factors contribute to weak upper body strength, but the most important include sedentary lifestyles, lack of exercise, and unhealthy diets. Each of them decreases muscle mass and increases fat content in the body. This results in you being unable to do basic activities like lifting an object from the ground, walking up or down the stairs, and chronic fatigue.

Medical conditions also contribute to weaker upper body strength, including myositis, dystrophy, and muscle trauma. The lack of adequate upper body strength indicates starting a workout because it will start impacting other organs like the liver and heart otherwise.   

Yoga Poses For Upper Body Strength

Several poses target the upper body, but the most effective of them include the following;

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    1. Pike Push-Ups

    Pike Push-ups are the best place to start your journey to build upper body strength. It is one of the simplest poses and is friendly for beginners. Pike Push-ups target the muscle in the back and arms and strengthen them. You can perform them by following these steps:

    • Start in a standard push-up position and start moving your body upwards.
    • Keep moving upwards till the elbow makes a 90-degree angle. 
    • Your spine should be straight and your head downwards to achieve this pose. 

    2. Goofy Plank

    Goofy plank targets the chest, core, back, and arms muscles. Beginners can perform this pose, but it will take some time to hold it longer. To perform a goofy plank, you have to;

    • Start in a plank position and put your shoulders directly above the wrist.
    • Move your right arm forward while planting the other arm in the same place.
    • Move the other arm forward and plant it next to the previous one.
    • Both arms should touch the ground or mat from elbows to hands. 
    • Hold this pose till you inhale and exhale five breaths before returning to the original position to complete the workout.

    3. One-Handed Down Dog

    One-Handed Down Dog is a slightly complex pose but effectively builds upper body strength. It targets the chest, core, arm, shoulder, and back muscles and improves their strength and flexibility. You can perform this pose by:

    • Starting in a push position and moving the body upwards, the spine remains straight, arms completely extended, and the head downwards while the body curves at the hip region. 
    • Remove one hand from the ground while the other remains firmly planted. Your hand should support the weight of the entire body.
    • Bring the hand that you have removed towards the hip and touch the waistline.
    • The arms touching the waistline should be bent, but the one planted in the ground should remain extended entirely to achieve this pose.

    4. One-Arm Side Plank

    One-Arm Side Plank is an advanced pose and should only be practiced by the individual with enough strength and flexibility. This pose targets the muscles in the arms, legs, and core. You can perform this pose by;

    • Starting in plank pose while your hand remains completely stretched and only your toes touch the ground. 
    • Slowly lift the right leg to form a straight horizontal line with the hip.
    • Start lifting your left hand from the ground and extend it straight to form a straight horizontal line with the neck. 
    • Hold this pose and inhale and exhale the breath to complete the workout.

    5. One-Arm L Pose

    One-Arm L Pose is also a slightly challenging pose, but it offers maximum benefits to the upper body. You can perform this pose by;

    • Aligning your back against the wall and keeping the legs forward and completely stretched.
    • Move forward and support your weight against the knees and the arms. The arms should be stretched and the knees bent.
    • Plant one foot against the wall and lift your body. Repeat this with the other foot and keep moving upwards.
    • Keep moving upwards till the legs are straight, and make a parallel line with the floor.
    • Your arms should be stretched and your neck downwards to complete the pose.

    Benefits of Yoga For Upper Body Strength

    Building upper body strength through yoga offers several benefits, including the following;

    Least Expensive Workout

    Most modern workouts require expensive equipment; not everyone can afford them. However, you do not need equipment besides a yoga mat to practice yoga poses for upper strength. You can achieve the same results as expensive equipment and gym membership without spending a penny on this exercise.

    Improves Motor Skills

    Upper body strength is closely associated with motor skills. It increases the muscles’ strength and improves mental coordination, enabling you to carry out everyday tasks. The inadequate strength compromises your motor skills, resulting in accidental falls, which can cause serious injuries.

    Improves Weight Loss and Heart Health

    Yoga uses your body weights instead of other equipment and burns fat in the process. It also keeps the heart rate elevated for longer, improving cardiac health. Furthermore, yoga poses strengthen muscles in the upper body by building mass to bring your body back in shape.

    Improve Postures

    Bad posture can result in several spinal cord ailments, including neuropathic and neuromuscular pain. The sedentary lifestyles cause tightening of muscles in the chest and back, resulting in bad postures. Yoga poses help you straighten these poses and prevent the mentioned medical conditions.   

    Precautions and Tips

    While practicing yoga, one should follow certain precautions and tips to prevent injuries and gain maximum benefit. These include the following;

    • Always warm up your body before starting a workout through simple poses that stretch the muscles. Putting too much stress on the muscles immediately increases the likelihood of injuries.
    • Like warm-up, cooling down after a workout is also essential to keep the body fit and healthy. You can cool down the body with simple poses like hip flexor stretch, seated twist, and standing quad stretch.
    • Practicing the same poses over and over again can plateau the benefits and also produce boredom. Try to incorporate different poses into your routine to maintain excitement and benefit from exercises.
    • Do not move to advanced exercises too fast because it increases the chances of injury. You should ensure the fit and strength of the body before proceeding to advanced levels. 
    • Yoga is a stepwise exercise. You cannot achieve a pose immediately, warranting investment in the process and patience. 
    • Always read or watch a tutorial on step-wise guides to perform a particular pose. Performing a pose with the wrong technique will not offer benefits and increase the chances of injuries.


    Can Yoga Really Help Me Build Upper Body Strength?

    Yoga poses that target muscles in the upper body improve strength. These poses use the body’s weight to put stress on the muscle to improve strength and flexibility.

    What Are Some Yoga Poses That Target the Upper Body?

    Pike Push-Ups, Goofy Plank, One-Arm Leg Plank, One-Armed L, and One-Handed Down Dog are some of the Yoga poses that target muscles in the upper body.

    Is Yoga For Upper Body Strength Safe For People With Injuries Or Chronic Pain?

    It depends on the poses you perform while practicing yoga. You will have to modify some poses if you have injuries. However, some poses are specifically designed for people with chronic pain to offer relief and are backed by scientific research.

    Can Beginners Practice Yoga For Upper Body Strength, or Is It More Advanced?

    Yoga poses for upper strength have different levels. Some poses are designed for beginners, while others are more advanced. You should select the pose based on your body’s strength and start moving your way up toward advanced and challenging poses. 


    Yoga is one of the simplest exercises that does not require equipment. It can be practiced to gain upper body strength, which is crucial for daily chores. You also prevent yourself from injuries and feel more refreshed by investing some time in these exercises. While practicing yoga, be mindful that no single pose works for everyone. You must experiment with different poses to find what works best for you.