Things You'll Need:
- Yoga mat
- Yoga block
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Step 1
Sit in a comfortable position on your yoga mat, either cross-legged or sitting on folded knees. Your spine should be straight and lifting towards the ceiling. Hold your yoga block between your hands and extend your arms out in front of your body. Your elbows should be bent slightly so that the block is about 1 foot in front of you.
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Step 2
Squeeze the block firmly between your hands, engaging and strengthening the muscles from wrist to shoulder as well as your chest and upper back. Hold the press for five full breaths and then release. Repeat 2 to 3 times.
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Step 3
Bring the block up overhead and behind your back. Your upper arms should be against your ears with your elbows pointing towards the ceiling while your forearms reach straight back, parallel to the ground. Slowly lift the block until your arms are straight and then release back again slowly. Repeat 10 to 15 times.
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Step 4
Recruit a yoga partner to help with your arm strengthening exercises. As your block is resting behind your head, have a friend gently hold your arms in place, creating resistance as you try to lift your arms. Hold the resistance for five breaths, release and lift your arms straight up. Bring your arms back down and apply resistance once again, repeating the entire cycle about 5 times.
