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Yoga for arms: a 20-minute arm and shoulder class with a band row

A yoga class for stronger arms and shoulders. It warms up your wrists, builds the press in steps (incline push-ups, plank, slow lowering from plank and downward dog), works one arm at a time in side plank and the back of the arms in upward plank, then adds a band row for the upper back and biceps, which yoga hardly works. Work each pose until you need a short rest, and make it harder as it gets easy. No pose burns fat from your arms, and no trial has tested this class.

20 minBeginner15 movesA bench or box · A band · An anchor pointForearms · Shoulders · Back · Abs · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (about 3 minutes)

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles, palms up and down, gentle finger stretchesEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoSlow and smoothHarder: Shoulder CARs (controlled articular rotations)
  3. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoHands under shoulders, fingers spread; fists if your wrists complainHarder: Half lord of the fishes (Ardha Matsyendrasana)

Build the press (about 6 minutes)

  1. Incline push-up2 sets of 8 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on a table or the seat of a sturdy chair; use a wall if this is too hardEasier: Wall push-upHarder: Push-up
  2. Straight-arm plank (high plank)3 holds of 15 to 30 s
    Intermediate · Abs, Shoulders, Chest · 3D demoShoulders over wrists, body in one line. Knees down, fists or forearms if you need toEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)
  3. Four-limbed staff pose (Chaturanga Dandasana)3 to 5 slow lowers
    Advanced · Triceps, Chest, Shoulders · 3D demoKnees down at first; lower only until your shoulders are level with your elbows, then rest on the floor and press back upEasier: Push-upHarder: Eight-angle pose (Astavakrasana)
  4. Downward-facing dog (Adho Mukha Svanasana)3 holds of 5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoPress the floor away; dolphin pose instead if your wrists hurt. Keep it brief with glaucoma or uncontrolled high blood pressureEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)

One arm, and the back of the arms (about 4 minutes)

  1. Side plank2 holds of 15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to start; elbow or hand under your shoulderEasier: Knee side plankHarder: Side plank with leg lift
  2. Upward plank pose (Purvottanasana)2 holds of 5 breaths
    Intermediate · Shoulders, Triceps, Glutes · 3D demoStart in reverse tabletop with knees bent; skip it if the front of your shoulders or your wrists hurtEasier: Upward stretch, hands pressing backHarder: Leg pull back (Pilates leg pull up)

Pull and the upper back (about 4 minutes)

  1. Band row2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades back; stop 2 or 3 reps before you can't do another. Check the band and anchor firstHarder: Supported single-arm dumbbell row
  2. Locust pose (Salabhasana)3 lifts of 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoArms reaching forward, neck long; lower if your back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Arms held (about 1 minute)

  1. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoArms at shoulder height, shoulders down; lower the arms if your neck complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)

Stretch and rest (about 3 minutes)

  1. Thread the needle (Parivrtta Balasana)30 s each side
    Beginner · Back, Shoulders · 3D demoEase off if it presses into your shoulderEasier: Side-lying open bookHarder: World's greatest stretch
  2. Overhead triceps stretch2 holds of 15 to 30 s each side
    Beginner · Triceps, Back · 3D demoMove the elbow, not your headHarder: Overhead lat stretch at a bench (elbows on the bench)
  3. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoArms long in front or by your sidesHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Do it twice a week. Work each pose until you need a short rest, the NHS's test for strength exercise.
  • When a pose gets easy, make it harder rather than longer: straight legs in plank, slower lowering, then full push-ups. Ready for more? Practise crow pose over a cushion.
  • Keep the band row: yoga has almost no pulling, and your upper back and biceps need it.
  • No pose burns fat from your arms. For bigger, stronger arms, add resistance training you keep making harder (our yoga for strength guide).
  • Sore wrists: use fists, forearms or a wall. Sore shoulders: stay at the incline push-up and knee plank, and leave out chaturanga. Stop if a shoulder feels like it's slipping.
  • Pregnant? Plank on your knees or with your hands on a wall as your bump grows, and leave out arm balances.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for arms: a 20-minute arm and shoulder class with a band row take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.