Many of the yoga arm-strengthening poses in the sun salutation series, such as plank pose to Chaturanga Dandasana, to Udvha Mukha Svanasana, or upward facing dog, to Adho Mukha Svanasana, or downward facing dog, utilize the triceps muscles to actively extend and bend the elbow joint. Practicing these poses also builds the strength necessary for the triceps to help stabilize the shoulder joint in arm-balancing poses such as head stand variations and Sarvangasana, or shoulder stand.
Plank Pose to Chaturanga Dandasana
Step 1
Come onto the hands and knees, placing the hands under the shoulders and the knees under the hips. Draw the abdominal muscles in slightly to keep the spine flat.
Step 2
Rotate the elbows so that they point back toward the thighs and curl the toes under while lifting the knees off the ground coming into plank position, which resembles the up-phase of a push-up. Press back through the heels to keep the legs active.
Step 3
Exhale and bend the elbows, lowering the chest toward the ground while keeping the arms close to the body. Lower the body down only until the triceps are parallel to the ground. Bring the knees to the ground if there is discomfort in the lower back.
Step 4
Remain in Chaturanga Dandasana for 5 to 10 deep, slow breaths, then straighten the elbows, raising the body back into plank position. Repeat 3 to 5 times, move into the following pose, or rest if you feel fatigued.
Chaturanga Dandasana to Urdvha Mukha Svanasana
Step 1
From Chaturanga Dandasana press into the balls of your feet as you move your torso forward of your hands. Simultaneously straighten the elbows while inhaling deeply.
Step 2
Engage your thigh muscles to keep the legs off the ground and uncurl your toes so your body weight comes to the top of your feet.
Step 3
Press into your hands and lift the chest upward while keeping as much distance as possible between your shoulders and ears. Tilt your chin slightly upward.
Step 4
Remain in Urdvha Mukha Svanasana for 3 to 5 breaths, then move into the following pose, or come to your hands and knees and rest.
Urdvha Mukha Svanasana to Adho Mukha Svanasana
Step 1
From Urdvha Mukha Svanasana, curl the toes under so you are on the balls of the feet. Press firmly into the hands as you flex the hips slightly and raise the hips toward the sky.
Step 2
Press the chest back toward the thighs and relax the neck muscles so that the head drops between the upper arms toward the ground. Press the heels downward, straightening the knees as much as is comfortable.
Step 3
Take 5 to 10 breaths in Adho Mukha Svanasana, while rotating the elbow joints so they point back toward the thighs, aligning the shoulder joint for stability.
Triceps Resting Stretch
Step 1
From Adho Mukha Svanasana lower the knees to the ground, then sink the hips toward the heels while keeping the arms extended. Let the chest and head come to the ground. Relax the arms.
Step 2
Rotate the palms upward then bend the elbows so that the fingertips reach back and touch the shoulder-blades.
Step 3
Gently press the chest toward the ground so that you feel a mild stretch in the triceps, then rest.
Things You'll Need
- Yoga mat
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