Name: Playbook - Sarah Gluschke - Yoga workout for strong arms
Uploaded: 2022-09-26T13:28:14.656Z
Duration: 15 min
Description: Yoga workout for strong arms

This super effective yoga inspired workout is a set of exercises and drills that will help you build upper body strength in only 15 minutes. 

It specifically targets the arms to tighten, tone and invite in strength for every day life and your yoga practice.

Get ready to sweat, breathe and feel your power.

You won’t need any equipment for this workout. If you have a yoga mat at hand I recommend using it, but even that is optional

This 15 minute workout consists of:
- 9 exercises
- each executed for 30 seconds

There are 3 rounds with 45 seconds cycle rest in between each round

Important:
1. Quality is more important than quantity. Focus on the alignment and your execution. Practice slowly & controlled

2. Connect the movement to your breath. See each pose for detailed instructions

Start in downward facing dog
- as you exhale begin to bend at the arms. Elbows should be turning out to the side
- important: keep the alignment of downward facing dog: don’t drop into your shoulders or round the back. You might bend the legs if they are tight
- important 2: practice VERY slowly and controlled. This is not about repetitions but good execution
- important 3: connect all the movements to your breath
- inhale push yourself up into downward facing dog

Downward facing dog push ups

Start in high plank 
- step the right hand slightly to the front, then the left one
- move the right hand back under the shoulder, then the left one

Important: maintain a tight core throughout the movement

High plank walk outs

Start in table top position with the hands slightly in front of the shoulders
- inhale here
- exhale drop down onto chest & chin (extend through the throat)
- inhale snake forwards into baby cobra: elbows bent & close by the upper body + shoulders away from the ears
- exhale press yourself up into starting position

Yoga push up flow

Start in dolphin pose (forearm plank -> walk the feet in -> upside down V shape with hips in as the highest point -> move chin towards chest so head is relaxed)
- as you exhale shift the weight forwards and down -> crown of head moves towards the area in between your wrists
- inhale to press yourself back up

Dolphin dips

Start in dolphin pose (as previous exercise): ganze down and slightly backwards
- lift one leg at a time up towards the sky (doesn’t matter how far you are able to lift it off the ground)

3 legged dolphin

Start in forearm plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep 
(1. Rep: right up, left up, right down, left down
2. Rep: left up, right up, left down, right down)

Important: maintain a tight core throughout the movement

Plank walk - up & down

Start in a seated position with the legs extended and the hands on the ground behind you with the fingers pointed towards you
- inhale to lift the hips off the ground. Squeeze your glutes. If comfortable drop the head towards the back. Point the feet down to the ground
- exhale lower the hips down. Shortly before you would touch the ground send the hips up again

Reversed plank hip dips

Start in reversed table top position (knees above ankles, shoulders above hands, fingers towards body, upper body in one line with the thighs)
- as you exhale lower the hips down towards the ground
- before touching lift them up as you inhale
- exhale slightly bend into your arms
- inhale straighten

Reversed table top with dips

Start in table top position
- tuck under the toes
- engage the core (tuck belly button to spine)
- lift the knees off the ground and hold here
- don’t forget to breathe

Yoga workout for strong arms

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