There is hardly a person who can say the last word in yoga. In it, as in mathematics or physics, there will always be room for discoveries. Life changes, and with it, approaches to practice,” says Andrey Lappa, a famous Ukrainian yoga teacher. He studied spiritual practices with masters from India, Nepal, Sri Lanka and Tibet. The knowledge and experience Lappa gained over the years spent in Asia formed the basis of his own method - “Universal Yoga”. Lappa treats traditional teachings with great reverence, but nevertheless believes that there are gaps and inconsistencies in them. And he is not afraid to interpret existing methods in his own way and introduce new techniques.

“None of the schools of hatha yoga offer their adherents poses for balanced and even development of the arms and legs,” says Lappa. – Most asanas that train the arms primarily develop muscle strength, but not joint mobility. In the few poses that actually increase flexibility, the active stretching of some muscles occurs at the expense of the strength of others: for example, Viparita Namaskar (Back Salutation), Gomukhasana (Cow Head Pose) and Garudasana (Eagle Pose).” To fill this gap, Lappa developed a series of asanas for passive deep stretching of the arm muscles and shoulder joints.

Old and new

Most people perceive the world around them as something separate from themselves. Lappa's approach aims to overcome this dualistic, subject-object perception. The way he proposes to achieve unity with the world is based on the traditional Indian concept of bodily sheaths, which in Sanskrit are called koshas. There are several of them, the grossest of them is the physical body (annamaya kosha), and the subtlest is the etheric body (atmamaya kosha), or karmic essence. All techniques used by Lappa - asanas, pranayama, meditation, rituals - are designed to lead to the balance of the kosha and harmonize the relationship between the individual soul and the Universe.

In an effort to create a comprehensive system for mastering traditional yoga, Lappa found gaps in the ancient techniques: “We can develop the physical body - annamaya kosha - in seven directions: extension, static strengthening, dynamic strengthening, static endurance, dynamic endurance, coordination and reaction. But traditional asanas effectively develop only the first five qualities, leaving the last two practically unattended.” Therefore, he incorporated into his system elements of the Dance of Shiva - a movement practice based on Indian, Chinese and Thai dance and martial arts.

Lappa divided all classical asanas into three categories: passive, in which gravity is used to stretch the muscles; active, where one muscle group is stretched by engaging another; and those that are both active and passive. He also talks about the theoretical possibility of movement of the main joints in eight directions: forward bending, backward bending, right bending, left bending, right rotation, left rotation, extension and compression. But the theory in this case is at odds with the practical capabilities of our body: for some joints, such as knees and elbows, only one direction of movement is available - “leaning forward”. Other trajectories are impossible or at least unsafe. “Developing joint mobility in all available directions is very important for establishing the correct physical and energy balance. However, none of the traditional forms of hatha yoga has a systematic approach to developing joint mobility. Different actions and movements are given unequal importance, which can lead to imbalance not only on the physical level, but also in the deeper layers of our being, including consciousness,” says Lappa. Performing asanas is the practice of influencing various marmas (certain points on the body, analogous to acupuncture), which are both information receptors and activation zones of the nervous system, consciousness and biofield. In his opinion, the practice of asanas not only trains the body, but also balances the mind, consciousness, biofield, and creates an energy mandala (model of the Universe) inside us, which is necessary when we begin to practice meditation. To balance and complement the classical poses, he developed several asanas, which are described in the article.

Karma and freedom

You may be wondering: how can you weave these unfamiliar asanas into your daily practice? Lappa developed sequences aimed at working symmetrically throughout the body and achieving that state of consciousness called a “balanced mind.” However, he believes that there is no need to be afraid to experiment by creating your own complexes and see what results they bring. This is much more effective than simply repeating sets of asanas given by the teacher. “If you are not free to make decisions, then you are working out other people’s karmic tasks, not your own. You are not creating. You are not developing,” says Lappa.

Therefore, be ready to explore and be open to experimentation. Try leg stretching poses first, then focus on upper torso poses, and then move on to the sequence presented in this article. Or, on the contrary, build a sequence of asanas based on the impact from top to bottom. You can first do balances on your arms, then asanas for opening your shoulders and stretching your arms, and another time you can swap them and look at the result, at the state of consciousness before and after the lesson. The law of cause and effect works for everyone, and everyone comes to practice in their own way. Take the example of Andrey Lappa - experiment and create to find the yoga that will ultimately lead to harmony in your life.

1. Eka Bhuja Svasthikasana I

This pose is shaped like a fragment of a swastika, which in ancient times in the East was a symbol of the Sun. Lie on your stomach and extend your arms to the sides, palms down, so that your hands are at forehead level. While inhaling, without changing the position of your right hand, roll onto your right side and stretch left hand back to the right. Bend your left leg at the knee and press your foot to the floor. Lengthen your spine by pulling your tailbone inward. Turn your head to the left and look at the ceiling (if you feel discomfort in the neck area, find another comfortable position). If already at this stage you feel a strong stretch in the area of ​​​​the connection between the arm and the chest, stop, breathe softly and evenly, allowing the stretched muscles to relax.

If you are ready to move on, bend your right leg at the knee and place your foot on the floor. Then stretch your left hand back and try to clasp your hands behind your back: lift the fingers of your right hand up and grab them with your left palm. Next, choose one of the options: either stretch both arms back, or bend your left elbow and point it down (if possible, lower it to the floor) - this will make the left shoulder stretch more intense. Once you reach the maximum stretch, stop and breathe evenly and softly for 15-45 seconds, then carefully release your arms, turn onto your stomach and straighten your legs. Take a break and notice how you feel before moving the pose to the other side.

2. Eka Bhuja Svasthikasana II

Lie on your stomach and extend your arms forward: palms shoulder-width apart and facing down. To engage all parts of the body, touch your big toes and send energy in two directions: down through your tailbone and legs, and up through the top of your head. As you inhale, bend your arms, pull your elbows toward your body so that they are approximately under your shoulders, and gently perform Sphinx Pose. As you exhale, place your right hand behind your left elbow, extend it to the left, perpendicular to your body, and lower your palm to the floor. Gently lower your shoulders down until your entire right arm and chin touch the floor. Then extend your left arm along your body, palm facing up. Use your body weight to press your right arm onto the floor to stretch the upper part of it and open the shoulder joint. Press your left shoulder toward the floor to increase the stretch.

This position is quite sufficient for intense traction. But, if you are ready to move on, bend your right arm at the elbow, as if you want to grab your neck. Then bend your left and interlock your fingers behind your back, as in Gomukhasana (Cow Head Pose). Stretch your finger grip as if you want to break it to increase the stretch in your upper right arm and shoulder. You can remain in this position or create a full swastika shape by turning your right leg outward and extending it to the side, perpendicular to your torso. To prevent the right side of the waist from contracting, move the outer right groin back from the torso, as in Trikonasana (Triangle Pose) and Ardha Chandrasana (Crescent Pose). Bend your foot at a right angle and push your right heel out while continuing to extend your left toes. Try to press the right and left sides of your pelvis evenly to the floor. Hold this position for 15–45 seconds. Imagine that with each new inhalation, the whole body, especially the upper part of the right arm, is enriched with energy, and each exhalation relieves tension and helps to achieve a deeper stretch. Then come out of the pose and do it the other way.

3. Eka Bhuja Padmasana

First, perform the simplest version of the previous pose: lie on your stomach, your right arm extended to the left, and your left arm extended along your torso, palm up. Then raise your head, clench your right palm, thumb inside the fist. Bend your right arm at the elbow so that your wrist rests on the floor under your chin. The entire inner surface of the forearm (from the side thumb) and the brushes tend to the floor. Use your chin to press your wrist toward the floor, increasing the intensity of the stretch. Be careful not to press your throat to your hand instead of your chin. Press your chin directly onto your wrist, not your hand. Keep the top of your right arm strictly perpendicular to your body: in the final version of the pose, the elbow may move down, and this is incorrect. Relax your left shoulder and try to press it to the floor: if it rises up, it means that some muscles and ligaments of your right arm remain unused. As in Eka Bhuja Swastikasana II, you can keep your big toes together or extend your right leg to the side. Whatever position you are in, stay there for 15 to 45 seconds, creating freedom in your right arm and shoulder with each breath. Then come out of the pose and do it the other way.

4. Eka Bhuja Virasana

Lie on your back, legs together, arms extended along your body, palms down. Bend your right leg at the knee, press your foot to the floor and roll slightly to the left. Bend your right arm at the elbow, place your hand behind your back and move it as close to your right shoulder blade as possible. Then carefully roll back onto your back, allowing your body weight to push your right arm toward the floor. Make sure that the hand is deep enough under the body so that you can fix the wrist, and not just the fingers. Extend your right leg onto the floor. This position already creates quite intense traction. To strengthen it, try turning on your right side. Most likely, at first you will hardly be able to lift your left shoulder off the floor. But over time, you will be able to rotate your body so that your left shoulder is directly above your right shoulder or even above your right elbow. In any case, turn your head so that your gaze is directed downward.

On initial stage, while mastering the pose, to make it easier to turn onto your right side, you can move your left leg (straight or bent at the knee) diagonally to the right. Once you reach your limit in the pose, hold in this position for 15-45 seconds, maintaining even and soft breathing. Then turn onto your back, release your right hand and repeat the entire sequence of actions to the left.

5. Rack Pose

Don't let the name scare you. This pose should not be painful. Lappa claims that he gave this name only because the shape of the pose reminds him of a medieval torture instrument. Sit in Dandasana (Staff Pose): Extend your legs, bring your feet together, and lengthen your spine. Then, leaning back, place your palms on the floor shoulder-width apart, about forty centimeters behind the pelvis; fingers pointing back. Keeping your arms straight and directing energy from your shoulders to your fingers, “step” your arms back. Allow your upper back to round, your shoulder blades to rise up, and your chin to rest on your chest. While performing the pose, the whole body should be involved in the work and feel like a single whole.

To do this, direct the energy outward through the fingers, actively draw in the muscles of the thighs and push the heels and balls under thumbs legs away from you. You will most likely feel a stretch in the inner surfaces of your upper arms, upper sides of your chest, and elbow crease. When the stretch reaches its limit, stay in this position for 15–45 seconds, breathing evenly and calmly. If possible, slide your palms a little further with each exhalation. Then carefully rise and return to Dandasana. Lengthen your spine and lift your chest.

Effect

Develops flexibility and mobility of the shoulder joints

Promotes intense muscle stretching shoulder girdle

Helps balance the mind

Contraindications

Injuries to the shoulder joints and muscles of the shoulder girdle

Some wrist injuries

Do you feel tightness in your shoulder joints and chest? Do you want to work on your posture and get rid of back and neck pain? We are offering to you effective workouts from Olga Sagay to improve shoulder mobility and chest opening . Your body will thank you!

High-quality video exercises will help you develop flexibility and mobility of the shoulder joints, open your chest, strengthen the muscles of the upper shoulder girdle, get rid of tension, pain and stiffness in the neck and shoulders. Programs last 10-15 minutes (only one video – 30 minutes) , so it won’t take you much time. You can practice using the proposed videos 3-4 times a week after the main workout or at any time during the day.

Why is it useful to regularly practice using these videos from Olga Sagay?

• to stretch the spine and relieve back pain;
• to improve posture;
• to relieve pain and tightness in the neck and shoulders;
• for the prevention of shoulder joint injuries;
• to strengthen the wrists;
• to eliminate muscle spasms in the cervical-collar and interscapular region;
• to improve blood circulation in tissues;
• to get rid of the feeling of fatigue and overstrain;
• to open your shoulders and chest, which will provide you with freedom of movement.

10 videos to open your shoulders and chest

1. How to get rid of stoop: complex for shoulder joints (10 minutes)

A set of exercises aimed at developing flexibility and mobility of the shoulder joints and stretching the spine. The entire workout takes place in a standing position. You will find body rotations, bends, wrist locks, and arm rotation to develop joints. The program is ideal for those who want work on good posture.

2. Loosen your shoulders: exercises to develop flexibility in your shoulder joints (12 minutes)

This complex is aimed at developing flexibility and mobility of the shoulder joints, stretching the muscles of the shoulder girdle and opening the chest. The first half of the program takes place in a standing position, you will find exercises to develop the joints of the shoulders (rotations, turns and pulling your arms back). In the second half, you will find exercises on the floor: wrist lock and its variations, as well as twisting the body on the back.

3. Gentle Deep Stretch: Exercises for the Upper Back and Shoulders (28 minutes)

Gentle passive practice aimed at increasing the level of flexibility and achieving a state of deep relaxation. This is a complete workout for relaxation and gentle stretching - the video lasts almost half an hour. In this complex, special attention is paid to working out the upper back and neck, opening the chest and shoulder joints.

The program is not dynamic, but static. You will freeze in every pose and relax. Olga Sagay advises holding each position for 1 to 5 minutes. For classes you will need a chair and a yoga block (you can use a book).

4. Complex for slender arms and upper shoulder girdle (15 minutes)

This set of exercises is largely aimed at strengthening arm muscles, wrists and upper shoulder girdle. First, you will find rotational exercises to develop the joints of your hands. Then you'll do downward-facing dog exercises as well as upper-body toning exercises: push-ups, side planks, elbow planks.

5. Improvement and restoration of functions in the thoracic spine (15 minutes)

This treatment and prophylactic complex, aimed at preventing and restoring impaired functions in the thoracic spine. The workout begins in a standing position, you will perform various bends to stretch the spine. Then you will experience bending and turning of the body on all fours.

The next segment of exercises is performed on the stomach: you will perform upper body raises and spine bends. The class ends with back crunches. The program is enough rich and includes the most effective exercises for improving the health of the thoracic spine.

6. Improvement of the thoracic spine (15 minutes)

This set of exercises is aimed at improvement of the thoracic spine. The first half of the workout takes place in the lotus position, you will find bends and turns of the body to stretch the spine. Then several exercises are performed on all fours. Finally, you will find yourself lifting and twisting your torso while lying on your stomach.

7. Healthy spine: exercises for the thoracic region (7 minutes)

A short practice aimed at improving the health of the spine and relief from chest pain. The workout is based on the “Cat” exercise and its variations, as well as various turns and twists of the upper body while standing on all fours.

8. Opening of the chest and shoulder joints. Backbends (8 minutes)

A short set of exercises with deflections, aimed at opening the chest, shoulder joints, as well as developing flexibility of the spine. A fairly dynamic workout that includes various bends of the spine and backward bending of the body. Suitable for experienced and fairly flexible practitioners

9. Complex for shoulder joints and chest (13 minutes)

A set of exercises aimed at development of flexibility and strengthening of the upper shoulder girdle. First, you will experience twists and rotations of the body while sitting on the buttocks, as well as a wrist lock exercise. Then you will do crunches and circular movements body in a downward-facing dog position. At the end of the video, the trainer prepared body turns on all fours for you.

10. Complex for opening the shoulders and chest: improving posture (10 minutes)

This program is aimed at development of the upper shoulder girdle and strengthening the hands and wrists. In the first half of the workout, you will perform shoulder opening exercises, including wrist locks and pull-back exercises. In the second half you will find a reverse plank, dynamic exercises in table pose and a seated leg tuck.

Bonus: 5 Effective Exercises for Flexible Shoulders (6 minutes)

In this video Olga Sagay demonstrates 5 of the most effective exercises For relief from shoulder joint stiffness: wrist lock, shoulder opening against the wall, shoulder opening while bending over, shoulder opening in a sitting position. You can do them at work or during the day at home. Excellent well-being and a surge of strength are guaranteed!

Such exercises are useful not only for those who lead a sedentary lifestyle, but also for those who constantly train, since regular fitness without proper stretching leads to to strengthen muscles, joints and ligaments. This threatens problems with the musculoskeletal system, which are much more difficult to eliminate than to prevent. Therefore, stretching and yoga should be part of your daily schedule on a regular basis.

One of the common problems of a sedentary lifestyle is a “stiff” neck. Which, in turn, often causes headaches.
The roots of the problem actually lie in the misalignment of the shoulders and shoulder blades.
This set of exercises will help relieve excess tension from the muscles of the neck and shoulder girdle.

The complex will also contribute to the prevention and some correction of thoracic scoliosis. It is recommended to perform it every day, if desired - twice a day.

Neck and shoulder girdle

Alexander Novikov

Usually, when a person works a lot at a computer while sitting in a chair, his shoulders change his posture not for the better. It looks something like this: they rise and move forward, the neck, as a rule, is pushed forward, which is why a “hump” is formed at its base, and the person experiences pain in the back muscles of the neck and shoulder girdle, which are pulled, then hurt, pinched. More than half of the headaches experienced by office workers are caused by tight neck muscles.

Our task is to stretch the anterior, anterolateral muscle groups so that the shoulders go back and lower.
Now we will perform a complex that allows us to put the shoulder girdle in place, on which the position of the neck depends. All exercises with the neck are performed in 5-6 movements.

1 exercise- stretching the muscles of the anterior and rear parts neck. To do this, we first raise our face up. The face must reach towards the ceiling so that the distance from the shoulders to the back of the head is as large as possible. Then the chin moves inward and upward to stretch the back muscles of the neck. There is no need to lower your chin too much. It just goes in and the back of the neck becomes “stiff”. As you inhale, lift your head up, and as you exhale, lift your chin inward.

Exercise 2. With an exhalation, we turn our chin to one side and hold it for a few seconds, during which we try to turn our head a little more. Inhaling, we return to the starting position. With the second exhalation, we turn in the other direction, fix it for 2-3 seconds, during which we turn a little more, and while inhaling we return.
In this exercise, we not only turn our head, but also hold the opposite shoulder back, which allows us to stretch the side muscles of the neck.

Exercise 3. We raise one arm up: first we raise our shoulder and rest our head on it so that it does not drop too low. Next, with this hand we grab ourselves over the head by the neck with the palm near the jaw and pull the neck a little diagonally to the side. The second shoulder goes back. We try to lower our shoulder as low as possible with our elbow. In this case, the lateral muscles of the neck stretch very well. The elbow tries to drop as low as possible so that the shoulder drops lower.
If you find yourself arching too much in your mid-spine, tuck your lower ribs in to help prevent this. Perform the exercise on the other side.

Exercise 4 With an exhalation, we hang our head in a relaxed manner, and with an inhalation, we make a swinging movement of the head to the side - back. This strains the neck muscles on the sides, warms them up additionally, and increases blood circulation in the neck. Then the same movement in the other direction.

After this movement, we can perform a rotation of the neck, for which we perform the previous movement of the head through the side - back, then raise the face to the ceiling, without allowing the back of the head to fall back too much, and return.
Important: do not tilt your neck too far to the side. In the forward position, the chin is brought towards you, in the posterior position the back of the head does not move too far back, the face is pulled up. Inhale - back, exhale - forward. 5-7 rotations in one direction, and the same number in the other.

Hand exercises.
All arm swings are performed in 8-10 movements

In all the following movements, foot placement is important to us. The feet should be parallel, approximately the width of the hip joints.

Exercise 5. In this exercise we move the shoulder joint back and forth, back and up. In the back position, so as not to accidentally injure the elbow, it is advisable to turn the palms outward, then the elbow is more fixed, and try not to bend too much in the lower ribs. In the forward position, there is also no need to bend too much. Forward - inhale, back - exhale.

Exercise 6. In this exercise we will stretch the muscles that lower and raise the shoulder blade.
Inhaling, we raise our arms and shoulders. We raise our shoulders as high as possible. At the same time, try not to arch too much in the middle of your back, because when you arch, your shoulder blades converge and do not move well up and down. Therefore, in this exercise we need to make the back flatter and the shoulder blade will move up and down much further.
In the accepted position of the arms and shoulders, first we raise the shoulder blade with an inhalation, then with an exhalation we move our arms back and lower the shoulder blade. It takes effort. This is not a passing movement - we are trying with effort to lower our shoulders and shoulder blades without bending our spine.

Please note that your shoulders should be straightened at all times. We raise our hands as if behind the ears, preventing the shoulder from moving forward. As far as your hands get closer to each other, they will get closer. For flexible people they will come together, but this is not necessary; it is more important to keep your shoulders back. The same thing below: straightened your shoulder and tried to lower it down - this is a tough power movement, while keeping your ribs inside you.

Exercise 7. In this exercise we will try to relax the muscles going from the shoulder joint to the body from the front and back. This is a relaxation exercise, it is performed with inertia, without unnecessary tension.
As you exhale, we bring our arm forward with the palm outward - this way the humerus will come out further. We try to practically not move the pelvis. And we turn the body as much as possible relative to the pelvis, moving the hand forward - to where the feet are pointing. Inhaling, we do the same thing backwards. We try to move our pelvis less, our palm looks outward, we turn our head. Both while inhaling and exhaling, the palm faces the same direction. In this case, the palm should be closed into a fist.

1. Watch your breathing. Inhalations and exhalations should accompany the movements so that you can feel each vertebra. This will help re-educate the muscles and nerves to get rid of the incorrect movements that lead to scoliosis.
2. Use asanas as a tool. Do not strive at any cost to take the extreme position of the asana. The pose should serve you, not the other way around. Try to feel your body and become aware of the work of your muscles.
3. Avoid pain.

Sit with your legs crossed and your back straight. As you inhale, stretch your spine upward. As you exhale, try to press your navel towards your spine. Do 12 breathing cycles, gradually lengthening your inhalations and exhalations.

Kneel down, straighten your back, raise your left arm. The right hand rests on the sacrum. As you exhale, lower your hand, moving it back to the sacrum, place it on your feet, and place your head with the left side on the floor. As you inhale, return to the starting position, just raise your right arm. Repeat in the other direction, and then once more in each direction.

Lie on your stomach with your head turned to the right. Place your hands on your sacrum, palms up. As you inhale, lift your chest using your back muscles. At the same time, bring your left hand to your forehead from the side. As you exhale, lower your chest, return your hand to your sacrum, and turn your head to the left. Do 2 times in each direction.

Get on all fours. As you inhale, bend down, as you exhale, bend up. Shift your body back: place your buttocks on your feet, chest on your hips, forehead and elbows on the floor. Inhale and as you exhale return to the starting position. Repeat 6-8 times.

Stand with your feet shoulder-width apart, hands on your buttocks. As you exhale, slide your hands down, lowering your chest to your hips. Tilt your head forward, do not raise your chin. As you inhale, lift your chest and slightly lift your chin. At the same time, place your palms on your knees and squeeze your shoulder blades together. As you exhale, bend forward, sliding your hands to your heels and tucking your chin toward your chest. Relax and while inhaling, return to the starting position. Repeat 4 times.

Stand up with your feet wider than your shoulders. Extend your left leg so that your feet form a right angle. As you inhale, spread your arms parallel to the floor. As you exhale, tilt your body to the left without changing the position of your arms. Place your left hand on your left leg, turn your head down. As you inhale, stretch your right hand to the left, turn your head up. As you exhale, return to the starting position. Repeat the exercise 4 times. Then turn your feet and do the exercise 4 times in the other direction.

Get on your knees, straighten your back, raise your arms. As you exhale, tighten your lower abdomen, lower your hands, palms up, place your chest on your hips, buttocks on your feet, and forehead on the floor. As you inhale, return to the starting position, raising your arms to your sides. Repeat 6-8 times.

Sit with your legs crossed and your back straight. Place your left hand on your right knee and your right hand on the floor behind you. As you exhale, smoothly turn your torso and head to the right. Hold the position while inhaling. On the next exhalation, turn your head to the left without changing the position of your shoulders. As you inhale, pull your spine up, and as you exhale, turn your shoulders and torso to the right. With each exhalation, tilt your head slightly toward your left shoulder to further stretch your right neck. Do 8 breathing cycles. Then repeat the asana on the other side.

Sit with your legs extended forward, your back straight, your hands on your hips. As you exhale, bend forward, bending slightly. Lower your head so that the angle between your chin and neck is 45 degrees. As you inhale, squeeze your shoulder blades together, opening your chest, and lift your chin. As you exhale, bend forward and lower your head. As you inhale, return to the starting position. Repeat 4 times.

Lie on your back with your arms extended along your torso, palms up, legs slightly apart. . Breathe calmly and deeply. Stay in the asana for 3-5 minutes.

I view yoga as a holistic phenomenon that affects the entire body, but sometimes I am asked whether it is possible to eliminate some bodily defects with the help of yoga? In this case, I give examples for specific parts of the body.

In yoga there are quite a few asanas for strengthening the arms and shoulders; of course, there is no point in listing them all here, because... There are also quite complex ones. My reference point is, this is why I “dance”, describing various techniques. Today we will have relatively simple exercises, accessible to most yoga beginners.

Yoga for Hands: Where to Start?

Before starting classes, you need some warming up. I won't bore you with tedious warm-ups; do one simple thing before practice - relaxation.

Stand up straight, close your eyes. The environment should be quiet to avoid distractions. Relax, lower your shoulders. Watch your breathing. Imagine that as you inhale, a warm wave rises from the ground and passes through your body, and as you exhale, a cool wave washes over you from above. With each exhalation, your body becomes more relaxed. You may want to make some movements - don’t resist it - your body begins to regulate itself through external activity.

Do this exercise for 5 or 10 minutes, if you have time, and then move on to yoga poses for the arms.

7 Yoga Exercises to Strengthen Your Arms

1. Adho Mukha Svanasana or Head Down Dog

You can enter this pose in different ways. Let's consider a simple option. Get on all fours (place your palms and knees on the floor). As you inhale, lift your pelvis, lifting your knees off the floor and resting on your toes. Push with your hands as you lift. Your goal is to shape your body into an inverted V, with your arms straight on the floor as well as your legs straight (ideally, your entire foot should be on the floor, not just your toes). The back is straight, or even arched. You can simply lower your head down. In the final position, breathe normally and remain as long as you do not experience discomfort.

2. Chaturanga Dandasana or Stick (Plank) Pose with Focus on Four Points

Actually, this is, so to speak, the upper Chaturanga; then there will be a lower one. 🙂

From the final position of the previous pose - Adho Mukha Svanasana - move into a pose as if you were starting to do push-ups from the floor. If it is difficult for you to immediately move from one position to another, then also start on all fours, then move to the position as before starting push-ups.

Your body rests on your palms and toes. Keep them in line (about shoulder width apart). Arms, back and legs are straight. You can lower your head down a little so that your spine is in one line; at the same time, pull your head a little forward, as if stretching your spine. Move your shoulders away from your ears and down - do not pull them up to your head! Tighten your stomach. Stay in this pose for 5-8 full breaths (inhalations and exhalations). After this, you can exhale and return to the pose on all fours or continue to the next one.

3. Lower Chaturanga Dandasana

This is, so to speak, a continuation of the “push-ups.” We start either from the previous pose or from all fours. The goal is to reach a position where you lower yourself down, like a push-up; at the same time you should not touch the floor, i.e. It’s like you’re doing a push-up, only not all the way, but halfway, hovering above the floor. The body should be extended in one line, parallel to the floor. Support: palms and toes. The gaze is directed to the floor. Elbows are bent and pressed to the body. Legs straight. The body is tense. The stomach is tucked. Hold this pose for 5 full breaths, then move to the next pose.

4. Santolanasana or Balancing Pose (side version)

From the previous pose, while exhaling, rise to the “upper” Chaturanga (pose No. 2), as if doing push-ups from the floor. Shift your weight to your right arm and right leg; Turn to the side so that the left side of your body “looks” at the ceiling - do this by placing your left leg on top of your right and extending your left arm up. The gaze is directed towards the outstretched hand. The body is in one line, arms and legs are straight. Hold the pose for 5 breaths, then switch sides. After the second side, return to Dog Pose (see #1).

5. Forearm Stick Pose

From Dog Pose, move to the upper Chaturanga (No. 2), after which, inhaling, as you exhale, lower yourself onto your forearms, keeping your torso and legs straight. Once in the pose, you should press your forearms and toes into the floor. The fingers are intertwined. Stay in the pose for 5 full breaths.

If you find it difficult to enter the pose in the way described above, you can do it differently: get down on all fours (hands and knees shoulder-width apart), now lower yourself onto your elbows, clasping your fingers together, and alternately stretching your legs back so that they are straight and supported only on the fingers.

6. "Dolphin"

Weird name for this pose, but oh well. From the previous pose: lift your pelvis, as in Dog pose, move your legs closer to your head, while maintaining emphasis on your elbows and forearms. Open your fingers and extend your palms in front of you, parallel to each other. Lower your head down, touching the floor top part the forehead, where the hairline is, or the crown. Bend your back a little, stretch your spine. The legs are straight, the toes touch the floor, or the entire foot (if possible). In the final position, try to relax and hold for 5-10 full breaths.

7. Dolphin rises

From the previous pose, while inhaling, raise your head, moving forward a little. At the same time, the pelvis lowers a little. The back arches, tension is felt in its upper part (maybe in the lower back). Legs are straight, resting on the floor with toes. Pull your neck forward and upward, but without excessive tension. As you exhale, return to Dolphin pose. Then, while inhaling, do the lift again, and so on for up to 10 repetitions.

After completing the practice of these 7 poses, do this to relax: sit on your heels, raise your arms above your head as you inhale, and as you exhale, bend forward, lowering your forehead to the floor and stretching your arms in front. Relax in this pose, breathing freely. Stay in it for 2-3 minutes.

As I already said, these are relatively simple yoga exercises for the arms, and they do a good job of strengthening the joints, fingers, shoulders and arm muscles in general. There are also more advanced poses such as handstands and balances such as bakasana, mayurasana, vrishchikasana, etc., but these poses tend to be difficult for beginners. Although, who knows, maybe I’ll write about them later, because... I can do almost all of them.

Let's stop there for now. It should be noted that, because Yoga is a system, and not just a set of exercises, then even these 7 poses will help strengthen not only your arms, but also your back, legs, and also tighten your stomach, thereby promoting.

Have a successful and safe practice!