Strengthening the Upper Body through Asanas

Most people are aware of the way in which yoga can greatly enhance flexibility. Flexibility is a key component of any complete exercise program, and certainly, practicing yoga is one of the best ways to acheive overall flexibility. But not as many people are aware of just how much yoga can also improve both upper and lower body strength. Strength training is also a key component of an overall fitness program. It makes everyday chores, such as lifting groceries or even our little ones, much easier. Strength training can also help prevent injury, by building muscle and making it more resistant to strains and tears. Strength training through the practice of yoga asanas has many benefits, including its pragmatic value (no need to invest in heavy and expensive weight lifting sets...you only need your own body!), and its ability to combine both flexibility and strength training in one workout, thus saving time as well as money.

The following are some asanas you can practice to greatly enhance your overall upper body strength.

The Plank Pose

The plank pose in yoga functions much like an isometric push up exercise. Begin lying on your stomach, toes tucked under (as if you were about to do a push up), and with your hands underneath your collar bone. Push yourself up by straightening your arms. Make sure your upper body forms one straight line from the top of your head down to your heels - imagine your body being as stiff as a plank of wood. Hold the body in this position for 20 - 30 seconds, or for as long as you are able. Holding the body stationary in this position works the muscles of the upper back, as well as the arms and chest.

Plank Variation One

Begin this time on your back, and toes down, similar to the basic plank except that you are now facing the ceiling. Again, push up with your arms and acheive a single line from your head to your tips of your toes. Your fingertips should be facing toward your toes, and your palms should be pressed into the floor with the arms forming a straight line from your shoulder to your hands. Hold for 20 to 30 seconds, or for as long as you are able. This again works the muscles of the arms, chest, and back, with more of an emphasis on the triceps muscles.

Modified Cobra Pose

Begin as in basic plank, hands under the collar bone, but with toes pointed. This time, lift only the upper part of the body off the floor, keeping the elbows slightly bent and the hips resting on the floor. This is your basic Cobra pose, which aids in back flexibility. To work the arms, slowly lift your right arm out and hold it straight in front of you, supporting the entire weight of your upper body on the left arm. Hold for 20 - 30 seconds or as long as possible. Repeat by raising the left arm, and supporting the weight with the right. This is challenging, but as you progress, you can repeat this sequence several times to greatly build total arm strength.