💪 45-Minute Yoga Flow for Upper Body Strength

Empowered movement for shoulders, arms, core & confidence — no weights required

You don’t need a gym or a grueling workout to build strength. You need intentional, consistent movement that challenges your body while supporting your joints.

This 45-minute yoga flow is designed to help you develop upper body strength that’s functional and feminine. You’ll work through eight powerhouse poses that activate the:

• Shoulders & chest
• Arms & wrists
• Back & core

This isn’t about getting “toned” — it’s about feeling capable. Whether you’re carrying kids, groceries, or emotional weight, your strength matters — and we’re building it together.

---

🧘‍♀️ What You’ll Need:

• Your yoga mat
• A block or two
• A blanket or towel for knee/wrist support
• Optional: strap or long towel

---

🔁 45-Minute Upper Body Strength Flow

Divided into warm-up, activation, peak poses, and cool-down for longevity & balance.

---

🌬️ PHASE 1: Warm-Up & Activation (10 minutes)

1. Seated Shoulder Rolls + Wrist Mobility – 2 min
Circle shoulders slowly. Flex, extend, and roll wrists in both directions.
→ Prepares small joints for weight-bearing.

2. Cat-Cow with Elbow Bends (Modified Chaturanga Arms) – 2 min
On hands and knees, flow through Cat-Cow. Add a gentle elbow bend during exhale to mimic controlled lowering.
→ Builds familiarity with upper body engagement.

3. Thread-the-Needle + Forearm Press – 2 min per side
Slide one arm under the chest for a twist. Press into the grounded arm and feel shoulder blade stability.
→ Great scapular activation.

4. Puppy Pose with Arm Extension – 2 min
From all fours, walk arms forward and melt chest down.
→ Opens shoulders and upper spine for range of motion before strength work.

---

💪 PHASE 2: Strength-Building Sequence (25 minutes)

Each round includes static holds + slow movement reps for muscle endurance and control.

---

5. Downward Dog to Plank Waves – 3 min
Inhale to Down Dog, exhale ripple into Plank. Pause for 3 breaths. Repeat x6.
→ Core + shoulder + wrist stabilizer activation.

6. Forearm Plank + Dolphin Reps – 4 min
Start in Forearm Plank. Inhale, lift hips to Dolphin. Exhale back to plank.
→ Strengthens shoulders, triceps, upper back, and deep core.

7. Chaturanga Practice with Props – 5 min
Use blocks under ribs or blanket under knees. Slowly lower from Plank or Tabletop into Chaturanga shape.
→ Teaches control, not collapse.

8. Locust Pose (Salabhasana) – 3 min
Lie on belly. Inhale, lift chest, arms, and legs. Hold for 5–8 breaths, lower and repeat x3.
→ Strengthens upper back, rear shoulders, and triceps.

9. Reverse Tabletop or Reverse Plank – 3 min
Sit with hands behind, feet flat (or legs long). Press into hands to lift hips.
→ Opens chest while building triceps and scapular strength.

10. Side Plank with Top Arm Reach – 3 min
From knees or feet. Inhale top arm up, exhale sweep under x4. Switch sides.
→ Targets obliques, lats, shoulders.

---

🌿 PHASE 3: Cool Down & Recovery (10 minutes)

11. Sphinx Pose + Shoulder Stretch – 2 min
Lie on belly, elbows under shoulders. Optional: cross one arm across chest to stretch rear deltoid.

12. Supine Eagle Arms Stretch – 2 min
Lie on back, wrap arms around each other (or hug shoulders). Breathe into back body.

13. Reclined Twist with Arm Cactus Shape – 2 min per side
Let knees drop to one side, arms bent in cactus. Soothes chest and shoulder tension.

14. Savasana with Palm-Up Hands – 4 min
Let arms rest by sides, palms up to release effort and restore nervous system calm.

---

💬 Final Thoughts

You don’t have to push to feel powerful.
This flow reminds your upper body how to move with control, stability, and grace. Over time, you’ll notice the difference — in your yoga poses, in your posture, in the way you carry yourself (and everything else life throws at you).

You’re stronger than you think — and yoga makes that strength sustainable.

---

👇 Want More Flows Like This?

Try:

• Power Hour: Weight Loss Yoga Flow for Women Over 45