Yoga is a holistic practice that offers numerous benefits for the mind, body, and spirit. While many people associate yoga with flexibility and relaxation, it also holds great potential for building upper body strength and improving overall fitness. Below, we will explore the various benefits of an upper-body yoga sequence, shedding light on how it can transform your physical well-being and enhance your yoga journey.

Movement (asana): Through regular practice, you will notice increased stability, improved posture, and enhanced functional strength to support daily activities.

Breath work (pranayama): Pranayama, or yogic breathing exercises, are an integral part of yoga practice. These breathing techniques promote deep and conscious breathing, expanding the lung capacity and improving respiratory function. Better breathing can benefit the upper body by increasing oxygen intake, enhancing endurance, and supporting the health of the respiratory system.

Meditation: Yoga is not just about physical exercise, it also emphasizes the mind-body connection. Through focused breathing, conscious movement, and mindfulness, this upper-body yoga sequence deepens this connection

This practice offers several benefits for the upper body including improved strength, flexibility, and posture. Hunching over desks, computers, and mobile devices can negatively impact posture and spinal health. This upper-body yoga sequence addresses this issue by targeting the muscles responsible for maintaining proper alignment. Poses like Cobra, Upward Dog, and Hands Bound Rising Locust help strengthen the upper back, open the chest, and counteract the effects of slouching. By incorporating these poses into your practice, you can cultivate an upright posture, alleviate strain on the spine, and reduce discomfort in the neck and shoulders. Regular practice can enhance muscle strength and endurance leading to improved functional abilities, a toned upper body, enhanced range of motion, and reduced stiffness.

Strengthening: Yoga poses such as the plank, downward-facing dog, and chaturanga dandasana (yoga push-up) engage the arms, shoulders, chest, and back muscles in the upper body.

Improved posture: Focus on spinal alignment and core engagement, helps to correct poor posture. Strengthening the muscles in the upper back and shoulders can counteract the effects of prolonged sitting and hunching over electronic devices, promoting an upright posture and reducing the risk of musculoskeletal imbalances and pain.

Increased flexibility: Yoga involves a wide range of stretches and poses that target the muscles and joints in the upper body. This flow is great for flexibility and is particularly beneficial for activities that require overhead reaching or lifting.

In the sequence, Hands Bound Rising Locust pose is a variation of the locust pose that involves binding the hands behind your back. Hands Bound Rising Locust engages the muscles in the upper body including the shoulders, arms, and upper back. Holding the bound position promotes proper spinal alignment and encourages opening and lifting the chest. Strengthening the muscles in the upper back can help correct rounded shoulders and slouching, leading to improved posture and reduced strain on the neck and shoulders. The binding of the hands behind the back in this pose stretches the shoulders and chest. It can release tension and tightness in the chest and shoulders. Hands Bound Rising Locust requires engagement of the core muscles and, like other backbends, can invigorate the body and increase energy levels. The pose stimulates circulation, promoting blood flow to the upper body and revitalizing the mind and body.

Mind-body connection: Practicing this pose requires focus, concentration, and body awareness. It can help cultivate a sense of mindfulness and presence, allowing you to connect with your body and breath and promote a sense of calm and inner balance.

The Reverse Plank is a yoga pose that offers numerous benefits for the upper body and core strength. It involves sitting on the floor with the legs extended, placing the hands behind the body, fingers pointing toward the feet, and lifting the hips and torso upward. Reverse Plank primarily targets the muscles of the upper body, and holding the weight of the body with the arms engages, strengthens and promotes greater upper body stability. This pose requires engaging the core muscles to support the lift of the hips and torso. The deep abdominal muscles, as well as the muscles along the sides of the torso, are activated to maintain stability and alignment. Reverse Plank helps open the chest and stretch the front of the shoulders, counteracting the effects of slouching and rounded shoulders.

Each pose invites you to bring awareness to the sensations in your body, fostering a sense of presence and grounding. This heightened mind-body connection allows you to tune in to your body's needs, make adjustments, and practice self-care both on and off the mat.

Peak poses in this flow are marked with an asterisk (*). 

Flow/Sequence Structure 

Warm-Up / Breathwork

• Easy Seat
• Seated Mountain pose
• Seated side bend (both sides)
• Tabletop
• Cat/cow
• Downward dog
• Three legged dog walk to the top of the mat
• Fold
• Mountain pose

Flow

• Upward salute
• Half lift
• Fold
• Plank
• Knees - Chest - Chin - Chaturanga
• Upward dog
• Child’s pose
• Dynamic Downward dog to plank 5x
• Thunderbolt pose*
• Seated Eagle arms (Both sides)
• Tabletop
• Downward dog
• Fold
• Upward Salute
• Hands bound rising locust *
• Mountain
• Fold
• Plank
• Cobra
• Upward dog
• Downward dog
• Thunderbolt
• Camel Prep
• Camel pose

Cool Down

• Thread the needle (both sides)
• Staff pose
• Reverse plank*
• Reverse Child’s pose
• Happy Baby

Rest