THE PULSE

September is National Yoga Month, and what better way to celebrate than by enhancing your arm strength through yoga? Yoga isn't just about flexibility and relaxation; it can also be a powerful tool to build strength, especially in your arms. Check out these three yoga poses that can help you sculpt strong, toned arms in just 15 minutes a day.

1. Chaturanga

Chaturanga Dandasana, often simply referred to as Chaturanga, is a staple in yoga practice that targets the muscles in your arms, shoulders, and core. Here's how to do it:

1. Begin in a high plank position, with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Shift your weight forward onto your toes and lower your body down in a straight line, keeping your elbows close to your ribs and your hips in line with your shoulders.
3. Stop when your elbows are at a 90-degree angle and hold this position for a few breaths.
4. Engage your core, press through your palms, and return to the high plank position. Keep your hips in line with your shoulders throughout the pose.
5. Repeat this sequence for 5-10 rounds, gradually increasing your reps as your strength improves. Chaturanga is excellent for building arm strength as it mimics the motion of a push-up, but with a focus on controlled and precise movements.

2. Reverse Tabletop Pose

Reverse Tabletop Pose is a fantastic way to work your arms, shoulders, and wrists while also improving your posture. Here's how to perform this pose:

1. Sit on your mat with your legs extended in front of you.
2. Place your hands behind your hips, fingers pointing toward your feet, and palms flat on the mat.
3. Press through your hands and lift your hips off the mat, creating a reverse tabletop position.
4. Keep your chest open, engage your core, and gaze gently toward the ceiling.
5. Hold this pose for 30 seconds to a minute, focusing on maintaining proper alignment and keeping your shoulders away from your ears. As you become more comfortable with Reverse Tabletop, you can extend the duration.

3. Dolphin Pose

Dolphin Pose is an excellent way to target your arm muscles, particularly your triceps, while also working on shoulder and core stability. Here's how to do it:

1. Begin in a tabletop position with your knees directly under your hips and your wrists aligned under your shoulders.
2. Lower your forearms to the mat, keeping them parallel to each other, and curl your toes under.
3. Lift your hips toward the ceiling, forming an inverted "V" shape with your body.
4. Press firmly through your forearms and engage your core as you lengthen your spine.
5. Hold Dolphin Pose for 30 seconds to a minute, breathing deeply and focusing on the engagement of your arm muscles. As with the other poses, you can gradually increase your hold time as your strength improves.

Incorporating these three yoga poses into your daily routine can make a significant difference in building arm strength. So, roll out your yoga mat, find a quiet space, and let’s celebrate National Yoga Month!