February 25, 2026, 2:46 pm | Read time: 6 minutes

Toned, well-trained upper arms are not just an eye-catcher—trained arms are also practical in everyday life when we are carrying shopping and lifting things. Trained arms also help us to perform certain asanas in yoga and protect us from injury. So perhaps you have already asked yourself whether yoga can be used to get your arms in shape.

Targeting the Arms with Yoga

Attention gym skeptics: You don’t actually need a gym or expensive equipment like weights or resistance bands to train your arms. All you need to train your arms is your own body.

The upper body and arms, in particular, can be trained well with your own weight, as they consist of rather small muscle groups. In yoga, there are various asanas that really work the upper body and arms:

• Warrior
• Plank
• Downward-facing dog
• Arm balances, such as crow or handstand

The exercises increase both the strength and flexibility of the arms. The result is strong shoulders, shapely biceps, and defined triceps. Here you can find out which yoga exercises are particularly effective and how to perform them correctly.

Why Yoga for the Arms?

The arms play a central role in our everyday lives—whether carrying, lifting, or supporting. Strong and flexible arm muscles not only improve posture but also prevent pain and tension. Trained shoulders also ensure a straight posture. Yoga exercises that involve the arms and shoulders not only train strength, but also stability and endurance.

However, many people have weak or tense arm muscles due to sedentary activities or one-sided strain. Yoga helps you to rebuild them and improve your flexibility at the same time. As an added bonus, you can look forward to a graceful and upright posture.

More on the topic

Expert Explains Effective Yoga Exercises for a Toned Bottom

Effect on the Body Why You Should Definitely Try This Yoga Exercise

Which Yoga Exercises Are Particularly Effective?

Here are some of the best yoga exercises to specifically train your arms:

The 7 Best Exercises for Toned Arms

Downward-Facing Dog (Adho Mukha Svanasana)

It looks so harmless, but it has a great effect on the arms: this classic yoga exercise strengthens the upper arms, shoulders, and wrists.

Start in the quadruped position. Stretch your legs and lift your pelvis upwards so that your body forms an inverted ‘V.’ Press your hands firmly into the mat and keep your arms straight. Hold the position for three to five breaths.

Plank (Phalakasana)

The plank is an integral part of bodyweight training for good reason. The asana is ideal for strengthening the arm muscles.

Get into a push-up position with your hands under your shoulders and your legs stretched out. Tighten your stomach and buttocks to keep your body in a straight line. Hold the position for 20 to 30 seconds.

Dolphin (Ardha Pincha Mayurasana)

This asana is reminiscent of Downward-Facing Dog, but stretches the back of the body even more and challenges the shoulders more intensively.

Start in a quadruped position and place your forearms on the mat with your hands clasped together. Stretch your legs and lift your pelvis upwards. Press your forearms firmly into the mat and hold the position for five to ten breaths.

Cobra (Bhujangasana)

This pose strengthens the arms and back and opens the chest at the same time.

Lie on your stomach with your hands under your shoulders. Push yourself up with your hands until your upper body is slightly raised. Keep your elbows slightly bent and tense your arms. Hold the position for 15 to 20 seconds.

Side plank (Vasisthasana)

A challenging pose that trains your lateral arm muscles.

Go into a plank and shift your weight onto one hand. Turn your body sideways and lift the other arm upwards. Hold the position for 15 to 20 seconds and then switch sides.

Crow (Bakasana)

Arm balances require precise technique and considerable arm strength. They are challenging poses that train your lateral arm muscles. Crow is a classic arm balance that develops your arm muscles, wrists, and sense of balance.

Squat down with your feet hip-width apart. Place your hands flat on the mat in front of you, about shoulder-width apart, fingers spread. Bend your elbows slightly and bring your knees onto your upper arms, as close to your armpits as possible. Shift your weight forward and carefully lift your feet off the floor. Balance for five to ten breaths.

Inclined plane (Purvottanasana)

This asana is a gentle backbend and strengthens the arms, shoulders, and lower back at the same time.

Sit on the mat with your legs stretched out in front of you. Place your hands behind your body, fingers pointing forward. Press your hands and heels into the mat, lift your pelvis, and align your body in a straight line. Hold the position for five to ten breaths. It becomes even more challenging if you alternately lift one leg upwards.

What Should the Start of an Exercise Routine Look Like?

Preparation

As with classic strength training, you should also warm up briefly for yoga. A few sun salutations are ideal for this.

Warming Up

Start with a few sun salutations to warm up the muscles and promote blood circulation.

Breathing Exercises

It is important to concentrate on your breathing to prepare yourself mentally for the exercises.

Workout

Choose three to four of the asanas described above. Hold each position for 15 to 30 seconds and repeat it two to three times. Make sure you perform the movements in a controlled and conscious manner. The asanas can also be integrated into a flow.

Cool-Down

End your workout with a gentle stretch of the arms, e.g., the eagle arm (Garudasana). Finally, settle into the Child’s Pose to relax your body.