A yoga mat shouldn’t make your arms tired. In fact, it shouldn’t make any part of your body tired! But, if you are a yoga newbie, then you may have no idea what your body can or can’t do. This is because there is a lot of misinformation out there about the effects of yoga on the body. The fact is that yoga is safe and can help you to be healthy, physically and mentally. But there are different types of yoga. If you are a beginner, then check out these moves to get started and build up your conviction to continue.

One of the most common requests at my blog is for written instructions on how to do yoga. I have created nearly a hundred videos on how to do yoga, so it makes sense that readers would request written instructions. I can’t promise that this blog post will be the most helpful to you, but hopefully it will be helpful to a budding yogi.

The practice of yoga is one of the fastest growing forms of exercise. Most people are already familiar with yoga. The practice involves using postures and controlled breathing to achieve a meditative state. People use yoga to improve their physical and mental health as well as their general well being.

This article may contain affiliate links. For more information, see our information. In the plank pose, are your arms like jelly or do they start to shake when you try to balance your arms? Tired arms during yoga classes are very common, and it’s completely normal for your arms to get tired during yoga. You may feel like you don’t have enough arm strength to hold yourself in certain poses, but know that with time and practice, you’ll soon feel stronger. word-image-1812 So what do you do when your arms get tired from yoga? It is best to strengthen your arms and upper body muscles. Whether in a yoga practice or in individual strengthening and stability exercises, building strength for the upper body helps to stimulate these muscles so they no longer feel weak and tired during yoga practice. Be sure to build upper body strength, but also use lower body muscles appropriately so that the upper body doesn’t overcompensate and use more force than necessary. It is important to practice yoga with proper posture and muscle effort to gain a sense of stability and balance in all the poses you practice.

Why do my arms get tired when I hold them up?

In everyday life, it is not common to keep your hands up for long periods of time. Unless you are a professional dancer or gymnast or have a job that requires you to use your upper body daily, you simply will not use your arms and upper body enough to develop more strength in your daily life. word-image-5007 When you do yoga, you work the muscles in your arms and upper body in a variety of ways, and it can take some time to build strength. Common causes of arm fatigue are:

  • Poor posture or strength in the upper body: If you have poor posture or insufficient strength in your upper body, some muscles may not work as they should. Yoga arouses these muscles, and until your strength develops, you may feel weak and tired in some parts of your body.
  • A sedentary lifestyle: Do you sit at a desk all day? Exercise lubricates your joints and helps you develop strength, stability and flexibility. If you spend most of your day sitting down, it’s perfectly normal for your muscles to be tired when you start yoga.
  • An imbalance or injury in your body: Tension, trauma and muscle imbalances are common in everyone’s body. Sometimes we can overcompensate different parts of our body, resulting in muscle weakness or imbalance. Look at your body and see where you think you need strengthening and stabilization.

Alignment problems

Every body has its instabilities and misalignments. Yoga helps to align the body, strengthen the muscles and find inner and outer balance. When you practice yoga, it becomes easier to identify where you feel weak or unstable, and you can work on finding more alignment and strength where you need it. A few things to keep in mind when developing arm strength:

  • Don’t forget the rest of your body: When developing arm and upper body strength in yoga, it is very important not to forget the rest of the body. Use your core and lower body to support your upper body, and make sure you have the right posture while strengthening your muscles.
  • Be aware of past or present injuries: Injuries or overuse of certain muscles can lead to poor posture. When doing the exercises, be careful not to overcompensate for any individual muscles or overuse one side. Try to move in a balanced way and be aware of your whole body.
  • Find a teacher: A qualified yoga teacher is the best way to make sure you’re doing the right pose, especially in difficult postures like Chaturanga. Find a teacher with whom you resonate and let them know what problems you are having with alignment. They can keep an eye on you and help you maintain proper posture during class.

How to increase arm strength

Upper body strength is not only built with planks and chatarunga. Your training should be holistic and focused on developing mobility and stability of the entire body. A solid foundation can help you strengthen your entire body. So make sure you use your core and your whole body when doing upper body exercises.


This pose not only builds strength for the upper body, but also strengthens the core and lower body. This is an ideal posture to lay a solid foundation that you will need in your yoga practice. Make sure your alignment is correct and adjust your posture if necessary. word-image-5008 Practice laying the plank:

  1. Start with your hands and knees.
  2. Make sure your hands are under your shoulders and spread your fingers to create a solid base for your torso.
  3. Bring your right leg back, then your left leg back until you are in Plank Pose: Body straight, legs long and close together, heels up.
  4. Check the alignment. Make sure your shoulders are above your wrists, your hips are at right angles rather than apart, your legs are strong, and your core is properly tightened.
  5. Feel your shoulder blades lightly compress your back and push the mat away from you.
  6. Take five deep breaths. If you need an adjustment, place your knees on the mat.


Modified chaturanga/kidney-chin

Chaturanga is an advanced pose that can take some time to complete. While it can be frustrating if you feel like you’re going down every time you try a pose, it’s important to develop the muscles needed for that pose and to keep your shoulders and your whole body in the right position. Modifying Chaturanga is a good way to develop upper body strength and stability, so you can eventually transition smoothly into Chaturanga. word-image-5009 Practice custom chaturanga:

  1. From the plank position, lower your knees to the mat.
  2. Keep your toes bent under you and your torso in a plank position.
  3. Tighten your muscles and bring your belly button to your spine to avoid arching your back.
  4. Shift your weight slightly forward and lower your chest and chin onto the mat. As you do this, press your elbows against the sides of your body, with your elbows straight up toward the roof of your mouth.
  5. Practice a few times and work on slowly lowering your knees, chest, and then your chin to the mat while keeping your center and pressing your elbows against your body.


Warrior 2

While it may seem like this pose is primarily focused on the lower body, the Warrior 2 is excellent for developing upper body strength and stability. If standing poses make your arms tired, this exercise is for you. Concentrate on keeping your chest open, shoulders relaxed and arms strong. word-image-5011 Training of the warrior II :

  1. Start at the top of your mat and turn to the right.
  2. Step with your right foot to the right and take a big step forward.
  3. Extend your arms parallel to the floor and make sure your ankles are straight under your wrists.
  4. Spread your right foot to the right, with your toes towards the back of the mat. The right heel should be in line with the left inner arch.
  5. Bend your right knee so your hip is parallel to the floor (or as parallel as possible).
  6. Hold the left foot firmly and press the heel against the mat.
  7. Keep your arms strong and your torso centered.
  8. Turn your head to the back of the mat and look at the fingertips of your right hand. Focus on keeping your shoulders low, arms straight and a strong core.

What to do when your hands get tired holding them up

If you feel uncomfortable during the exercise, do not continue. It’s important to notice and pay attention to your body and its needs when you train, and if your hands are screaming at you, listen! word-image-5012 This is the best thing you can do if your arms get tired during yoga:

  • Change: Almost every yoga pose has a modified version, and if you think it’s better, do it! Skip the chaturanga and modify it with a knee, chest, chin variation. Lower your knees into the bar or bend your elbows instead of keeping them straight in the squat or warrior pose 1. As you begin to gain strength, you can play with the transition to a full expression stance.
  • Listen to your body: If your body is telling you something, listen to it. If your arms get too tired while exercising, it may help to change your posture or even take a break from child’s pose. You shouldn’t force your body into a certain pose. Regularly check your breathing and the feeling of the pose in your body.
  • Keep practicing: To develop strength in the postures that fatigue your arms, you need to practice them over and over again. But still: Do it wisely and with adjustments if necessary. The more you work on the muscles needed for each pose, the stronger you will become.

Remember that tired arms are very common during yoga classes! Whether you’re lifting your arms in the Warrior 1 or learning to do handstands, there will always be moments during your workout when you feel new muscles activating and strengthening. By exercising regularly and consistently, you can strengthen the muscles in your arms and upper body and gain strength, stability and ease in performing postures. word-image-5014 Marielle is a writer and yoga teacher in New York City. She has been teaching for ten years and has studied ancient customs all her life.Yoga is great for toning and strengthening the body, but certain poses like the Downward Facing Dog pose are particularly intense for the arm muscles, resulting in tiredness and strain. So, how do you prevent arm fatigue? In this article, I’ll show you three stretches to avoid.. Read more about yoga for arm fat and let us know what you think.

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