This yoga sequence focuses on building forearm strength while improving stability and balance. Warm up your wrists and shoulders before starting, and focus on engaging your core throughout the flow.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
Benefits of Forearm Strengthening Yoga Poses
Improved Grip Strength: Forearm strengthening poses can help improve grip strength, which can be helpful in daily activities such as carrying heavy objects or opening jars.
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Increased Upper Body Strength: Many forearm strengthening poses also work the upper body, including the arms, shoulders, and chest. This can lead to increased overall upper body strength.
Better Posture: Strong forearms can help support the weight of the upper body, leading to better posture and reduced risk of back pain.
Improved Flexibility: Many forearm strengthening poses also require a certain degree of flexibility, which can be improved with regular practice.
Reduced Stress: Like all yoga poses, forearm strengthening poses can help reduce stress and promote relaxation.
🌟 Warm-Up (5 Minutes)
Forearm Plank (1 Min) – Engage your core and hold strong, ensuring your shoulders stay stacked over your elbows.
Wrist Circles & Stretch (1 Min) – Gently roll your wrists in both directions, then stretch them by pressing your palms together and pointing fingers down.
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Tabletop Forearm Stretch (1 Min) – From Tabletop, turn your fingers toward your knees and gently shift weight back.
Dolphin Pose (2 Min) – From Downward Dog, lower onto your forearms, keeping hips high and pressing through your shoulders. Hold and breathe.
🔥 Strength-Building Flow (20 Minutes)
Repeat this flow 2–3 times, depending on your pace and endurance.
- Forearm Downward Dog to Forearm Plank (5 Reps) – Start in Dolphin Pose, shift forward into Forearm Plank, then push back.
- Forearm Side Plank (30 Sec Each Side) – Stack your feet or stagger them for balance. Engage your core and hold.
- Sphinx Pose Push-Ups (8 Reps) – From Sphinx Pose, press into your forearms and lift your chest slightly, then lower back down with control.
- Crow Pose on Forearms (Bakasana Variation) (Hold 15-30 Sec) – For an advanced challenge, attempt Forearm Crow, balancing your knees on the backs of your arms.
- Pincha Mayurasana (Forearm Stand) Prep (30 Sec-1 Min) – Kick up against a wall or practice lifting one leg at a time.
🧘♀️ Cool-Down (5 Minutes)
- Puppy Pose on Forearms (1 Min) – Stretch your shoulders and arms while keeping your forearms grounded.
- Seated Forward Fold (2 Min) – Relax and stretch out your back, shoulders, and wrists.
- Child’s Pose (2 Min) – Let everything go and focus on deep breathing.
This flow not only strengthens your forearms but also improves shoulder stability, core control, and balance. Modify as needed, and enjoy building that upper-body power! 💪✨
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