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Asanas for Strong Spine and Toned Arms


Our digital work culture and fast-paced lifestyle are taking a toll on our general health and wellbeing. The bigger issue is that we do not notice this until it has reached a destructive stage. For instance, our spine and arms, as long as it is functioning well, we do not realise the strain we put it through. Without the spine our entire skeletal system is meaningless and without our arms, we’d feel crippled. Hence is it of utmost importance to take care and further strengthen our spine and tone our arms, rather than destroying it. In this blog, you will see how a few simple asanas can help strengthen your spine and arms.

Asanas for building Strong Arms:

  • Adhomukha Shvanasana or Downward Dog Pose
  • Chaturanga Dandasana or Plank
  • Lolasana or Pendant Pose
  • Chakrasana or Wheel Pose

It is important to understand that when practicing asanas, the number of reps is not significant. The overall steadiness and ease with which you do the asana are considered more important. These practices can be done two to three times and for seven to eight breaths. Follow the Yogendra Rhythm to keep track of your breath.

Watch the video to understand better:

Now that you have understood how to get your arms in shape, let us look at the backbone of the body, quite literally.

These asanas help stretch the spine, releasing the pressure between the vertebrae and by allowing it to become more flexible.

Asanas to Strengthen Spine:

  • Ardhamatysendrasana or Half-spinal Twist
  • Yashtikasana or Stick Pose
  • Hastapadasana or Hand-to-Foot Pose
  • Konasana or Angel Pose

This video shows each of these asanas:

Again, one should always remember that yoga is different from regular physical exercises. All the asanas should not be overdone or continued when experiencing severe pain. If you have spinal injuries, consult a doctor before you start practicing them. You could also opt for a variation of the given techniques so you start from where you are and move towards where you want to be, i.e., being able to do the classic version of the asanas.

Keep practicing and let us know if you have specific issues and we will tell you what the special variation for each of the asanas will be.

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  • Tractors
    Posted at 15:33h, 21 February Reply

    This is such an amazing article to read,
    Am glad that I came across this post and got to know this.
    Thank you!

  • Tractor Guru
    Posted at 15:46h, 23 April Reply

    Such an amazing post very informative and I will definitely suggest other people about it for sure.

  • Soniya sharma
    Posted at 14:42h, 02 May Reply

    such as so amazing content.
    I figured out that you aware of people by providing a lot of information by your every blog.

  • Guru Rao
    Posted at 19:11h, 25 August Reply

    Thank you for this informative post. I have used these tips and found them really useful.

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