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    8 Yoga Poses - Strong Arms & Core PDF

    Uploaded by

    DL Giroletti
    This document describes an 8-pose yoga workout focused on strengthening the arms and core. The poses include chaturanga, knee to tricep, downdog, single arm plank, forearm plank, dolphin, up-dog, and side forearm plank. Performing this sequence of bodyweight exercises before or after activities like running or hiking can help create upper body strength and improve posture. Completing the workout and sharing photos on social media using the provided hashtags is encouraged.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    8 Yoga Poses - Strong Arms & Core PDF

    Uploaded by

    DL Giroletti
    493 views8 pages
    This document describes an 8-pose yoga workout focused on strengthening the arms and core. The poses include chaturanga, knee to tricep, downdog, single arm plank, forearm plank, dolphin, up-dog, and side forearm plank. Performing this sequence of bodyweight exercises before or after activities like running or hiking can help create upper body strength and improve posture. Completing the workout and sharing photos on social media using the provided hashtags is encouraged.

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    8 Yoga Poses - Strong Arms & Core.pdf

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    © © All Rights Reserved

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    This document describes an 8-pose yoga workout focused on strengthening the arms and core. The poses include chaturanga, knee to tricep, downdog, single arm plank, forearm plank, dolphin, up-dog, and side forearm plank. Performing this sequence of bodyweight exercises before or after activities like running or hiking can help create upper body strength and improve posture. Completing the workout and sharing photos on social media using the provided hashtags is encouraged.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    493 views8 pages

    8 Yoga Poses - Strong Arms & Core PDF

    Uploaded by

    DL Giroletti
    This document describes an 8-pose yoga workout focused on strengthening the arms and core. The poses include chaturanga, knee to tricep, downdog, single arm plank, forearm plank, dolphin, up-dog, and side forearm plank. Performing this sequence of bodyweight exercises before or after activities like running or hiking can help create upper body strength and improve posture. Completing the workout and sharing photos on social media using the provided hashtags is encouraged.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    8 Yoga Poses

    STRONG ARMS & CORE

    ActionJacquelyn
    YOGA FOR STRONG ARMS & CORE
    Your NEW 8 Yoga Poses for Strong Arms & Core uses only
    bodyweight, and yoga techniques to strengthen, sculpt, and tone
    your upper body, and also engage your lowest, deepest ab
    muscles.

    It is an amazing way to create strength, especially if you are


    working on things like yoga inversions. These poses will also
    improve your posture, helping you to stand tall and proud like the
    beautiful human that you are!

    HOW TO USE THIS WORKOUT:

    I like doing a sequence of bodyweight exercises like this before or


    after I go for a run or hike. You could also pair this with one of my
    HIIT or Booty Barre Workouts on my YouTube, You are going to feel
    so energized and PUMPED after these 8 moves!

    Check in with me @actionjacquelyn and use #strongarms.

    Can't wait to see your glowing smile and toned arms after you do
    this workout with me!

    Let's pump it up! :)

    xo, 
    ActionJacquelyn
    STRONG ARMS & ABS ActionJacquelyn

    Chaturanga

    Lower down into Chaturanga, then back up to high


    plank pose 5x.
    On rep #5, hold at the bottom for 3 counts, then press
    all the way back up to high plank.
    Repeat this 2x.

    Knee to Tricep

    Start in high plank


    Pull one knee in to touch your tricep.
    Hold for 1 second, then return to high plank.
    Repeat 10x.
    For an added challenge, hold your knee to your tricep
    after the 10 reps for 10 seconds.
    Repeat otherside.10x
    @ActionJacquelyn #strongarms
    STRONG ARMS & ABS ActionJacquelyn

    Downdog
    Start on all 4s
    Then press through your hands and lift
    your hips up to this position.
    Press the heels into the floor and lift
    your knee caps.
    Hold here for 5-10 breathes.

    Single Arm Plank

    Start in high plank pose with feet a little wider than


    hip width apart.
    Extend one arm forward, as if you were shaking
    someone's hand with your pinky down and thumb up.
    Hold here for 30 seconds.
    Repeat otherside.

    @ActionJacquelyn #strongarms
    STRONG ARMS & ABS ActionJacquelyn

    Forearm Plank

    Start in high plank pose with feet a little wider than


    hip width apart.
    Extend one arm forward, as if you were shaking
    someone's hand with your pinky down and thumb up.
    Hold here for 30 seconds.
    Repeat otherside.

    Dolphin

    Start in child’s pose, then come on to


    your forearms, and extend your legs
    behind you so that they are engaged
    and straight.
    Make sure your elbows are directly
    underneath your shoulders, and your
    forearms are parallel to one another.
    Pull the naval into the spine, slightly
    tuck the tailbone, and lengthen the legs
    and spine.
    Hold here for 1 minute.

    @ActionJacquelyn #strongarms
    STRONG ARMS & ABS ActionJacquelyn

    Up-Dog

    Start in high plank, and lower the


    hips down, while spiraling the
    shoulders and opening the chest
    forward.
    Hold here for 5 breathes, then to
    high plank.
    Repeat 5x.

    Side Forearm

    Plank

    Start lying on your side, propped up on one elbow.


    Then extend your legs to the side, stacking one foot on top of the other, with big
    toes touching and heels separated.
    Lift the hips up, engage the quads, and pull in the core.
    Press the floor away with your elbow, so that you find length and space in the
    shoulder socket.
    Slightly pulse the hips up 20x, then hold for another 30 seconds.
    Repeat otherside.

    @ActionJacquelyn #strongarms
    ActionJacquelyn.com
    STRONG ARMS & ABS

    Get Social!
    Now take a selfie and share with the community!

    Tag @actionjacquelyn and use #strongarms

    ActionJacquelyn.com

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