Yoga for Stronger Arms and Hands

Can you imagine a day with your hands tied? Right from brushing our teeth to cooking, from opening doors to typing on a computer, we use hands for almost every action. We use your hands so much that there’s a risk of getting repetitive stress injury, due to excessive mouse clicks for instance. In this context, is it not imperative that we keep them in good health?

You have already seen how yoga can help you in getting strong arms. Here are a few moreyoga postures and exercises to further energize your arms and hands. Few of these exercises can be done during your coffee break too!

Sukshma yoga

Sukshma yoga or gentle yoga can be done in 5-10 minute break that you take while working. It increases blood flow in the area that is exercised.

Paschim Namaskarasana

This pose stretches the shoulder joints and pectoral muscles. It also stretches the upper back and strengthens it.

Makara Adho Mukha Svanasana

The yoga pose helps you to strengthen your forearms. As you are placing all your weight on your forearms they grow from strength to strength.

Further there are other variations such as Kneel-up Stick pose which also helps in toning up the arms. In this variation, as the name indicates, you just kneel up one of your legs while in the Stick pose. You can stay in this position for a few deep breaths and alternate to the other leg.

Dolphin pose

The Dolphin pose is a variant of Adho Mukha Svanasana. Here too, much like the Dolphin Plank pose, we rely upon our forearms to bear almost all the weight of the body. This strengthens our arms and hands.

Hand exercises

Hand exercises also increase the blood flow in our arms and hence they ease accumulated stresses in the area. To start with, extend your arms and interlock the fingers of both the arms. Take the interlaced arms up twisting your arms in such a way that the palms are facing the ceiling. Do not break away from the interlock while doing so. When you bring it down, twist your palms back to original position.

Further, you can do the arm throwing exercise. Keep your arms perpendicular to your body. Bend your elbow to rest your hands on shoulders. With each exhalation of Kapal Bhati breath, open up the elbow. Repeat for almost 20 times.


Dandasana strengthens the biceps and arms and can be practiced with more ease after you are
able to flow through the other asanas comfortably.




Yoga makes the body flexible and also adds strength to it. It also calms the mind and uplifts the mood. Practicing these simple exercises and yoga poses can help strengthen your arms and hands and also minimize the risk of inflicting an injury.


Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Art of Living Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Art of Living Yoga teacher. Find a Art of Living Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us [email protected]

Random Posts