by Nina

My assignment was to write a 20-minute practice to help a woman regain upper body strength after a long period of being sedentary. I’m actually always up for a challenge like this one! (Write in with more challenges if you like). 

I tried to make this very simple and accessible; it’s even easier than my sequence Upper Body Strength the Easy Way, Revisited and is very gentle on the wrists. I even provided a way to make the practice even shorter, if desired. Simply practice the poses with asterisks in the order they appear. I decided to stick with poses from our book Yoga for Healthy Aging: A Guide to Lifelong Well-Being to make it easier for the practitioner in question to look up information about the poses but for those who don’t have the book, I’m linking to the posts on the individual poses. 

When I showed my student this sequence, she seemed very pleased with it and said that even though it seemed basic and simple she could feel it would be strengthening. So I thought today I’d share it with you. 

For strengthening, the best way to time yourself is to listen to your body. Practice the pose until you start to feel uncomfortable (tired and/or shaky) and then come out, gradually working your way over time to holds of 1 to 2 minutes. For asymmetrical poses, on the right side, hold the pose as long as is comfortable for you and count your breaths. Repeat for the same number of breaths on the left side.

Upper Body Strength Mini Practice

1. Mountain Pose, classic version, to center yourself, 1 minute.

As you press your feet into the ground, activate and firm your arms, especially around the elbow joints.

2. * Arms Overhead Pose (version 2, holding block).

As you press your feet into the ground, focus on keeping your arms active and firm, especially around the elbow joints, as you move your inner shoulder blades down toward your waist.

3. * Side Plank Pose (version 4, wall version). 

As you press your standing foot into the ground, focus on keeping your arms active and firm, especially around the elbow joints.

4. Triangle Pose (any version).

As you press your feet into the ground, focus on keeping your arms active and firm, especially around the elbow joints.

5. Standing Forward Bend (any version).

Relax and release your head and neck as you move your inner shoulder blades toward your waist.

6. * Warrior 1 Pose, (version 1 or 2).

As you press your feet into the ground, focus on keeping your arms active and firm, especially around the elbow joints, as you move your inner shoulder blades down toward your waist.

7. * Warrior 3 Pose (any version). 

As you press your standing foot into the ground and lengthen your back leg behind you, focus on keeping your arms active and firm, especially around the elbow joints. If your arms are overhead, move your inner shoulder blades down toward your waist.

8. Plank Pose (version 2, forearm version).

Press your entire forearms into the floor as your firm the muscles around your shoulder joints.

9. * Easy Inverted Pose, 2 to 5 minutes.

Spend some time consciously relaxing your hands, arms, and upper body.

 

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