Yoga uses your own bodyweight to challenge your muscles. During many yoga poses, a great demand is placed on your upper body to hold the rest of your body stable. Yoga can both strengthen your brachialis and help to lengthen and elongate your muscle for a sleek appearance. Yoga not only tones your biceps but also increases your flexibility, strength and inner peace and reduces your weight, according to the Yoga Alliance.
Brachialis
The brachialis is commonly referred to as the biceps muscle. The biceps takes up the space between your shoulder and elbow and, depending on its strength, may have a bulging appearance. Julie Gudmestad explains in the "Yoga Journal" that you mainly use your biceps to bend your elbow, which you do many times during your yoga practice. Your brachialis is also active during poses that you hold for a long duration.
Downward-facing Dog
The downward-facing dog is a yoga pose commonly used as an active resting pose and as a transitional pose. Down dog actively involves the brachialis, because you must hold your body up using your arm strength. Begin your down dog by starting on your hands and knees. Spread your fingers wide and lift your hips up to the sky, allowing your legs to straighten. Your body looks like an inverted "V." Roll your shoulders back and down and activate the biceps and triceps to feel stronger in your pose.
Plank
The biceps are actively involved in the plank pose, because you work isometrically -- meaning that you hold your posture for an extended period to build strength. This type of training builds muscular endurance. Properly perform a plank pose by starting at the top of a pushup. Draw your naval in and lower down onto your forearms. Spread your fingers wide and distribute the weight evenly between your upper body and toes. Hold this pose between 30 seconds and one minute.
Standing Poses
During many standing poses, such as Warrior II, you focus on building the strength in your lower body. However, these poses can also strengthen your biceps. Keep your arms firm and activated during these poses. Rather than just simply lifting your arms up, keep all five fingers together, forcing your muscles in the upper arm to contract and build strength.
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