No gym, no problem. Get a serious shoulder workout with these yoga moves.
Yoga might look like it requires super strong biceps, but it’s really about the entire upper body. Strong shoulders offer support and stability while preventing you from overexerting your other muscles.
Your practice already works your shoulders, but you can focus on these particular shoulder strengthening moves to make your transitions smoother and holds easier. Perform each move for the stated reps or duration and repeat the circuit thrice.
Lie flat on your belly. Clasp your palms together and spread your elbows shoulder-width distance apart. Tuck in your toes and lift your hips. Stack your shoulders over your elbows and keep your body in a straight line. Hold for 30 seconds to a minute.
Dolphin pose with lift
Start in forearm plank pose. Keep your hands and legs in place and you lift your hips up and back into a downward dog position. Do not bend your back, but you can bend your knees if you have tight hamstrings. Return to forearm plank. Repeat 10 times.
(Also read: 6 Plank Variations That Will Give You 6 Pack Abs)
Start in high plank pose with your wrists, elbows and shoulders in one line while your body is in a straight line. Engaging your core, press your elbows into your body as you bend them to 90 degrees and lower your body. Hold for a few seconds before pushing back up. Repeat 10 times.
(Also read: Best Tricep Exercises to Tone Your Arms)
Downward dog hold
Start in high plank pose. Lift your hips and send your body back and up. Keep your back straight and try to press your heels into the ground. Straighten your elbows, lift your collarbones and spread your shoulder blades. Hold for 30 seconds to a minute.
(Also read: The Best Yoga Poses For Weight Loss)
Downward dog to chaturanga
Start in downward dog. Keep your body straight and use your core to move into high plank pose. Lower into chaturanga, hold for a few seconds and push back up. Return to downward dog. Repeat eight times.
(Also read: These Yoga Flows Are Tougher Than Jogging)