Build your strength through yoga

By Elaine Paoloni | amNewYork Features Editor

June 14, 2006

If you're looking for a way to build your upper-body strength, you might want to take a break from free weights and turn to yoga.

The following workout, designed by Crunch yoga director Jess Gronholm, is targeted to increase strength in your shoulders, triceps, and back, building stability throughout your upper body. It also will help create openness across your shoulders and upper back -- usually very tight places.

"These five yoga-strength postures not only build strength and stability in the primary muscles of the shoulders, back and triceps, but also the secondary muscles that support these areas," Gronholm said. "Each posture leads to the next, upping the ante with each movement, and eventually leading to the most challenging posture."

Downward dog

To begin, start on your hands and knees, with your knees positioned under your hips and your hands (fingers spread) placed just ahead of your shoulders.

Bend your toes forward, and lift your knees off the floor to create an upside-down "V" shape with your body. Slowly extend your heels downward.

Hold the position for 10 breaths, then lower your knees into the starting position. Repeat the move three times.

Plank

From the downward dog position, move forward, shifting your shoulders over your palms. Keep your arms straight and thighs lifted. Feel your chest move forward between your arms as your heels reach back. Keep your stomach supported by drawing your navel into your spine. You should feel one line of energy from your head through your heels.

Hold the position for eight breaths, then press back into the down dog position. Rest for three breaths, then repeat the move three times.

Side incline plane

From the plank position, bring your right palm under the center of your chest and roll to the outside of your right foot. Stack your left foot on top of your right (both feet should be flexed).

Keep the center of your body lifted. Draw your right shoulder down your back, building stability through the right side of your body. Extend your left arm over your body, and look toward your left palm.

Hold the position for five to eight breaths. Look down, then bring your left hand to the floor, coming back into the plank position.

Repeat the move on your left side. Come back to the plank position again, and press back into the down dog position. Repeat the move three times.

Dolphin

Start on your hands and knees. Bring your forearms to the floor with your elbows underneath your shoulders. Keep your forearms parallel to each other.

Press your forearms down, moving your shoulders down your back away from your ears. Look back between your feet as you bend your toes forward, and lift your knees off the floor, straightening your legs. Lift off of your shoulders as you spread them away from one another, extending your heels downward.

Hold the position for eight breaths. Lower your knees to the floor, and rest for three breaths. Repeat the move three times.

Handstand

Start in the downward dog position with your fingers three inches away from the wall. Place your left foot about eight inches in front of your right toes, looking between your hands.

Extend your right leg up into the air, shift your shoulders over your palms, and kick up into a hand stand, supported by the wall.

Once your are up, keep your arms straight, and bring your legs together. Flex your feet as if you are going to stand on the ceiling. Draw your navel in toward your spine to avoid arching your back.

Hold the position for eight breaths, then come down to rest in the down dog position. Repeat the move three times.