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Medium Tier

Arms & Upper Body - Medium

Strengthen triceps and shoulders with chaturanga, side planks, forearm dolphins, and crow arm balance prep.

Focus Area Triceps Strength & Arm Balancing Prep
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

Chaturanga

Chaturanga Dandasana
300s

A powerful low plank transition that builds extreme triceps, chest, and shoulder control.

Alignment Cues

  • From plank, shift forward onto your toes.
  • Bend elbows straight back, hugging your ribs.
  • Lower down until your elbows form a 90-degree angle.
  • Keep your shoulders in line with elbows; do not let them dip.
Vocal Cue:

"From plank, shift forward. Lower down slowly, keeping your elbows bent at ninety degrees, hugging your rib cage."

Chaturanga
02

Side Plank

Vasisthasana
300s

An advanced arm balance targeting the obliques, wrists, and shoulders while challenging spatial orientation.

Alignment Cues

  • Align the bottom hand slightly ahead of the shoulder.
  • Press down through the outer edge of the bottom foot.
  • Stack your hips, knees, and feet vertically.
  • Reach the top hand straight up to form a T-shape.
Vocal Cue:

"Roll onto the outer edge of your right foot. Stack your feet and lift your left arm and hips high."

Side Plank
03

Dolphin Pose

Catur Svanasana
300s

An inversion similar to downward dog but performed on the forearms, building deep shoulder opening and upper back strength.

Alignment Cues

  • Place forearms parallel, elbows directly under shoulders.
  • Walk your feet in towards your elbows, lifting hips.
  • Press down through your forearms to lift shoulders away from ears.
  • Allow your head to hang comfortably without touching the mat.
Vocal Cue:

"Drop your forearms to the mat, lift your hips high, and press your chest back toward your thighs to open your shoulders."

Dolphin Pose
04

Crow Prep

Bakasana Prep
300s

A preparatory pose for crow that develops wrist flexibility, core compression, and trust in balancing your weight forward.

Alignment Cues

  • Squat down with feet together and knees wide.
  • Place your hands flat on the mat, shoulder-width apart.
  • Press your knees high up onto the backs of your upper arms.
  • Shift your weight forward slightly onto your hands, keeping toes grounded.
Vocal Cue:

"Squat down. Hands shoulder-width apart, knees high up on your triceps. Lean forward slightly, shifting your weight onto your hands."

Crow Prep