5 Vinyasa Yoga Sequences to Build Upper Body Strength

Vinyasa yoga is known for its flowing transitions and smooth movements that help build flexibility, stamina, and strength. If you're looking to strengthen your upper body, Vinyasa yoga can offer a dynamic approach to muscle building while promoting balance and control. By incorporating targeted sequences that challenge your arms, shoulders, chest, and back, you can improve both strength and stability in your upper body. Here are 5 powerful Vinyasa sequences designed to build upper body strength.

1. Chaturanga Flow

The Chaturanga (also known as the Four-Limbed Staff Pose) is one of the best poses for upper body strength, engaging the chest, triceps, and core. This sequence will help you master the movement while also incorporating a balance of strength and flexibility.

Sequence:

• Begin in Downward-Facing Dog.

• Inhale, shift forward to High Plank.

• Exhale, lower down into Chaturanga with elbows tight to your sides.

• Inhale, press into your palms and move into Upward-Facing Dog, opening the chest.

• Exhale, lift the hips back to Downward-Facing Dog.

• Repeat 5-8 times.

2. Dolphin to Plank Flow

This sequence works the shoulders, arms, and core while improving shoulder stability and upper body endurance.

Sequence:

• Start in Dolphin Pose with your forearms on the mat, hips lifted, and feet hip-width apart.

• Inhale, shift your body forward into a Forearm Plank, bringing your shoulders over your elbows.

• Exhale, return to Dolphin Pose, lifting your hips back up.

• Repeat 8-10 times, moving with your breath.

3. Side Plank Series

Side Plank (Vasisthasana) is excellent for strengthening the shoulders, obliques, and arms. This sequence offers variations to intensify the challenge.

Sequence:

• Start in Plank Pose.

• Shift to Side Plank on your right side, stacking your feet and lifting your left arm toward the ceiling.

• Hold for 5 breaths, then transition to Wild Thing Pose by arching your back and extending your top arm overhead.

• Return to Side Plank and lower into Forearm Side Plank for 5 breaths.

• Repeat on the left side.

4. Crow to Chaturanga Flow

Crow Pose (Bakasana) is an arm balance that targets the wrists, arms, and shoulders, while Chaturanga further engages the upper body. Combining these poses creates an intense workout for your upper body strength.

Sequence:

• Begin in a Forward Fold and place your hands shoulder-width apart on the mat.

• Shift your weight onto your hands and lift your feet off the ground, coming into Crow Pose.

• Hold for 5 breaths.

• From Crow, lower your feet and transition smoothly into Chaturanga.

• Flow through Upward-Facing Dog and return to Downward-Facing Dog.

• Repeat 3-4 times.

5. Chair to Twisted Chair to Plank Flow

This sequence builds strength in the upper back, shoulders, and arms while adding a twist for core engagement.

Sequence:

• Begin in Chair Pose with your feet together, arms extended overhead.

• On an exhale, bring your hands to your heart and twist to the right, placing your left elbow outside your right knee for Twisted Chair.

• Hold for 5 breaths, then return to Chair Pose.

• Repeat the twist on the left side.

• After twisting on both sides, fold forward into a Forward Fold, step back to Plank Pose, and lower into Chaturanga.

• Repeat 5-6 times.

Incorporating these Vinyasa yoga sequences into your practice will not only strengthen your upper body but also improve your overall balance and endurance. As you flow through these sequences, remember to engage your core, focus on alignment, and breathe deeply.