Build Strong Arms Through Yoga

Can Yoga build arm strength, some maybe skeptical. This made me think, just how a good deal of other yoga newcomers are of the mindset that Yoga may be inadequate for building arm strength. If you are such a person, nothing could be further from the truth.

Can you build muscle in yoga?

You can build muscle with yoga. When most people want to build muscle, they choose free weights and machines. Nothing increases muscle growth quite like lifting weights.

Yoga is fantastic for building strength in the arms and although you may never see your biceps bulge through your T-shirt sleeves, I will say you will see an increase in arm strength and endurance that may not occur in perhaps other forms of exercise.

Moreover, some basic exercises like Push-ups, the Plank and the Dive-bombers do borrow heavily from Yoga.

In my opinion, if one is looking to increase strength in the arms through Yoga, the best exercises to focus on will be the one and only Sun Salutations first.

From experience, when I was having difficulty holding endurance building poses such as the Wheel, Bow, Peacock and Crow Poses with their variations for a good enough length of time say an average of 90 seconds and beyond.

I discovered by sheer chance that in increasing the number of rounds of the Sun-Salutations mentioned earlier to at least 24 straight rounds, you will be able to hold any of the poses above for a quite a while.

It will be safe to say that is because the muscles are warmed up by this powerful

combination of systematic poses for the otherwise moderate to strenuous demands put on them.

In addition, when I started adding Hindu-push ups a straight yoga derivative as its basically Downward Facing dog meets Cobra Pose repeated in sequence for an occasional source of variety in working out, these same Sun Salutations will increase your endurance to be able to perform a good amount of this Yoga asana.

That considered, in addition to the Sun Salutations (24+ rounds) the other poses one should focus on for increasing strength in the arms would be the following:

  • The Wheel Pose
  • The Inclined Plane Pose
  • The Bow Pose
  • The several variations of the Peacock Pose
  • The several variations of Crow Pose
  • The Side and Regular Plank pose

In addition, to some degree, even the simple shoulder-stand when performed in conjunction with it counter poses-The Bridge and Fish pose, can definitely come in handy for using Yoga for increasing arm strength.

You know what else, each of these poses also come in extremely useful for toning up the abs and offering in some cases a deep tissue massage to your visceral organs. Bet you free-weights cannot do that eh?

This will be a classic case of trying is believing, so give this a shot and you will be almost guaranteed to increase the strength of your arms using Yoga.

Bow pose

Build upper body strength

Yoga is an incredible way to build upper body strength and tone and sculpt all the muscles in the arms  without bulking up. When I lift weights I can create muscle mass quickly, so working out at the gym always made me feel bigger and more dense, rather than stronger and more confident in my body.

Yoga workout for your arms

Yoga’s weight-bearing poses are a great way to tone your biceps and triceps for strong, sleek arms. While the push-up like chaturanga dandasana is the most obvious way to see results, there are a lot of other poses that work these muscles as well.

Yes, you can build muscle with yoga. When most people want to build muscle, they gravitate toward free weights and machines. … Yoga is a lot more than just stretching. When performed correctly, certain yoga poses can target your muscles,  your core, and aid in functional strength gains.

Downward dog

Does downward dog tone the arms?

As both a stretching and strengthening asana, downward dog provides incredible balance for mind and body, It also targets your upper and lower body at the same time, so you’ll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of your feet.

Will yoga tone arms?

Yoga is an incredible way to build upper body strength and tone and sculpt all the muscles in the arms without bulking up. These 6 poses will help you cultivate long, lean muscles in your arms without creating bulk. They will also make you feel more open, more energized, and more in touch with your personal power.

Is yoga better than weightlifting?

Yoga can be just as effective as weights when it comes to building a stronger, more impressive physique. Yet experts agree that whether yoga can be your sole form of strength training depends on your goals.

Are planks good for biceps?

More than just about any other exercise you can think of, planks work your entire body. While planks focus primarily on the core muscles in your abdominal and lower back, they also work your shoulders, chest, triceps, biceps, back and legs.

Can you do yoga and strength training on the same day?

Yoga and bodybuilding can be done on the same day. Yoga is a specific form of low-intensity exercise and its benefits are thought to arise from the exercise component as well as stress reduction Since Yoga exercises are generally of low intensity, it won’t have too much of an effect on your muscles or metabolism.

Girl lifting weights


Yoga will give you power in your arms, wrists, shoulders, legs and most of all the core. Trust me you will be pleasantly surprised  by the difficult asanas (poses).

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.


Namaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice.  Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet.


2 thoughts on “Build Strong Arms Through Yoga”

  1. I agree with you that basic exercises like Push-ups, the Plank and the Dive-bombers borrow heavily from Yoga.However, I did not know that yoga can help build the body muscles especially the arms, wrists, shoulders, legs. Thanks for writing the different yoga schedules for strengthening the muscles.I’ll sure try them out. 

    • Hey Jude, 

      Thank you for taking the time to read my blog. 

      Yoga can assist you in so many ways. 

      Give it a go you will be surprised at the results. 

      Namaste Shane.


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