Back to Dashboard
Easy Tier

Arms & Upper Body - Easy

Build foundational arm and core stability using tabletop lifts, downward dogs, planks, and wrist stretches.

Focus Area Shoulder & Wrist Stability
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
Start Workout Session

Pose Sequence (4 poses)

01

Tabletop Arm Lifts

Dandayamana Bharmanasana Variation
300s

A gentle core and shoulder stabilizer. Balancing on hands and knees, extend one arm forward to lengthen the upper back.

Alignment Cues

  • Keep wrists directly under shoulders and knees under hips.
  • Extend one arm straight forward, parallel to the floor.
  • Gaze down at the mat to keep your neck long and aligned.
  • Engage your abdomen to prevent lower back arching.
Vocal Cue:

"Find all fours. Press down through your shins, extend your right arm forward, and look down at the mat. Keep your spine neutral."

Tabletop Arm Lifts
02

Downward Dog

Adho Mukha Svanasana
300s

An inversion that builds powerful upper body strength, opens shoulders, and stretches the spine and legs.

Alignment Cues

  • Spread your fingers wide, index fingers pointing forward.
  • Press your palms down actively to lift your hips high and back.
  • Relax your neck, letting your head hang between your biceps.
  • Push down through your heels while maintaining a long spine.
Vocal Cue:

"Press your palms flat, lift your hips high and back. Keep your chest pressing towards your thighs to open your arms and shoulders."

Downward Dog
03

Plank

Phalakasana
300s

A total body strengthening posture that targets the core, chest, arms, and shoulder girdles.

Alignment Cues

  • Align shoulders directly over your wrists.
  • Keep your body in a straight line from head to heels.
  • Engage your quads and draw your navel toward your spine.
  • Broaden across your collarbones and shoulder blades.
Vocal Cue:

"Shift your weight forward. Keep your core engaged and press your heels back. Push the mat away to lift through the shoulders."

Plank
04

Reverse Prayer Stretch

Paschima Namaskarasana
300s

A seated shoulder opener that targets the wrist joints and chest muscles while encouraging a tall, relaxed spine.

Alignment Cues

  • Sit comfortably, lengthening from the tailbone to the crown.
  • Bring hands behind your back with fingers pointing down, then rotate them upward.
  • Press your palms together in prayer position behind your heart.
  • Roll your shoulders back and down, expanding the chest.
Vocal Cue:

"Sit tall. Reach your hands behind your back, join your palms together, and point your fingers upward. Open your chest."

Reverse Prayer Stretch