Yoga For Upper Body Strength | Yoga With Adriene

– Hi everyone,
welcome to Yoga With Adriene. I am Adriene, and today
we have an awesome practice for upper body strength. But we’re gonna do it
the find what feels good way, mindfully and with breath. So hop into something comfy,
and let’s get started. (upbeat music) Okay, my friends,
let’s jump right in with a little
warmup for the wrists. You can do this standing,
seated and cross-legged, or on the knees like moi. You’re just gonna take
a second to sit up nice and tall through the spine,
take a deep breath in. Land here in the moment.
(Benji exhaling) Aw, he just exhaled
right when I said that. Good job, Benji. And nice and easy,
we’re gonna slowly bring the fists together and out in front, and you’re just
gonna take some big circles in towards your body
and out towards your body. In towards your body
and out towards your body. And as you do this,
you can close your eyes or soften your gaze
and just try to maintain this length in
the spine (laughing) as you slowly drop your breath. Breathe into your belly. So we are focusing on
upper body strength today, but not at the cost
of sacrificing any sort of inner calm or
connection to what feels good. So we’re gonna do a
little bit of both today. That’s the beauty of yoga, uniting breath with body,
mind with body. Alright, and then
reverse your circle. Bring it in towards
you and out towards you, in towards you and out. Excellent. And then bring the
palms together at the heart. The next time you
bring your wrists in, you’re gonna get
active in the hands here. So press the
palms together firmly. Send the elbows left to right. Inhale in. Exhale. Dial the
fingertips down in a way. Ooh yeah. And then inhale,
thumbs to sternum, exhale, dial the
fingertips down and away. Move nice and slow here. One more time, lift the
chest up to the thumbs, and then exhale,
dial the fingertips down. Awesome. Bring the hands back to the
heart, interlace the fingertips, press the palms forward. Take a deep breath in, and then empty it out. And then nice and easy, you’re
just gonna take the pinkies, bring it all the way up, big
stretch here as you breathe in. And then exhale to
release the fingertips, release the arms,
bring ’em all the way down. Alright, shrug the
shoulders up to the earlobes as you take a deep breath in. And then exhale, breathe out. Twice more, inhale,
shrug and lift. Exhale, breathe out, relax, and then one more
time breathe in, shrug and lift, and then exhale,
relaxing the shoulders down and coming into our first Plank. Let’s all start in Half Plank, just to get a nice
placement in the foundation. So palms nice and wide, pinkies
almost at the outer edges of your mat,
if not all the way there. Then starting on the knees,
try to create a nice, long length in the spine here,
already the muscles of the abdominal
wall turning on, crown of the
head lengthening out, gaze straight
forward and slightly down, so we’re not
collapsed in the neck. Then you know where
you’re at in your body. If you want to lift the
knees already here, you can, working in a full Plank. So we’re knees
lowered or lifted. And for this first round,
we’re gonna keep the elbows hugging in to the side body,
gaze straight forward, chin slightly tucked. Again, you can work with
the knees lifted as well. We’re gonna inhale in,
exhale slow and steady, keep the elbows hugging in,
just lower halfway. Beautiful, exhale, press up. Inhale slowly,
lower down halfway. Gaze forward. Exhale, press back up, keeping the spine
nice and long here, hugging the elbows in. Lower down halfway,
exhale, press back up. Two more, inhale, halfway lower. Exhale, press up.
One more, you got this. Inhale, halfway lower. And exhale, press back up. Awesome. Send the knees
as wide as your mat, send the hips back,
send your heart down. One cycle of breath here
in Extended Child’s Pose, so make this breath awesome. Big inhale. Long exhale. Excellent. Slowly come back up, bring the knees
back underneath the hips, come into a Half Plank or
Full Plank, yogi’s choice. Make sure the upper
arm bones are rotating out, and make sure you have a
nice, wide base in your hands, not too narrow here. Alright, so now we’re gonna
take the elbows left to right in a 90 degree. If you don’t have the
mobility or the strength to go at an exact 90 degree, that’s
where your headed, okay? So it’s okay if
you don’t hit that. If you have some
tightness in the wrists or if you need to modify,
make it small. You don’t need to go
past a pain threshold. So you can keep
it nice and small. Again, we’re lifted up in Full
Plank or we’re on the knees. Okay, here we go. You’re like, “Okay,
I’ve been here, I’m ready.” Inhale, look forward, exhale, draw the shoulders
away from the ears. Inhale to lower,
exhale to lift. Elbows left to right. Inhale to lower,
exhale to lift. Inhale to lower, gaze
is forward, exhale to lift. Strong core, inhale to lower, exhale to lift. Inhale to lower,
exhale to lift. One more, inhale to lower, exhale to lift. Great. This time walk the
knees together, really together, arches of the feet really
together, send your hips back, and then slowly flick your
fingertips back towards your toes and melt your heart down. One cycle of
breath here if you want. You can bring the
hands into fists here, bring the fingers in,
and just get a little massage on the wrists as you
rock the wrists gently back and forth on the earth. Okey-doke. Slowly rising back up,
back to Plank or Half Plank. Chaturanga, half pushups. Here we go. Knees lowered or lifted,
nice strong base, draw the low belly in,
keep the neck nice and long. Here we go. Inhale, keeping the elbows
hugging in to the side body. Lower halfway, your version,
exhale to press back up. Inhale, lower halfway,
exhale, press up. Inhale, exhale. Inhale, exhale. Three more.
Inhale, exhale. You’ve got it, two more. Inhale, exhale. Last one, meet your edge. It’s okay if it’s small. Inhale, lower, exhale,
all the way up. Here we go. Knees wide, big toes to touch,
send it back, walk the fingertips forward. This time, option to come into
a little Namaste shark fin, bringing the palms
up behind the neck. Take a deep breath in,
you got this. And empty it out. Alright, back up
to Plank or Half Plank. Stick with me, just a few more
minutes left, you got this. Here we go. This time, elbows left to right, and you can do a half
pushup or a full pushup, so depending where
you are on your journey, depending on how
you’re feeling in your body, your energy today. Alright, so we’re in a
full pushup or we’re in half, excuse me, Full Plank
or Half Plank here, neck is nice and long,
with a focus on the spine. Alright, you ready?
Here we go. Inhale, lowering down. Exhale to press back up. Inhale to lower down,
gaze forward. Exhale to press back up. Inhale, lower. Exhale, lift. Listen to your breath.
Use your breath. Inhale, lower. Exhale, lift. Inhale, exhale. Inhale, exhale. One more, you got this. Inhale, lower. Exhale, lift. bring the knees together,
really together, Child’s Pose, Balasana, send
the fingertips back, rest your forehead down. Inhale lots of love in here. Exhale lots of love out. Alright, rise back up. Last bit here, we got this. We’re gonna come
everyone into Full Plank. You can do it.
Here we go. Bring the hands wide,
upper arm bones rotate out. So bring this
mindfulness to the picture, even when you get tired. Not even,
especially when you get tired. So here we go. Hugging the low ribs in,
Full Plank, you reach the heels back, toes are in line
with the hip points. Inhale, try to keep
this connection to your core as you send the left
fingertips all the way up towards the right shoulder. Then bring it down. Right fingertips
to left shoulder. It’s okay if you shift
in the hips here to start. Eventually, we
want to keep it going to where we’re not
shifting in the hips. Keep a nice rhythm here. Toes hip-width apart,
maybe slightly wider. Back and forth, crossing opposite hand
to opposite shoulder. A trick here is to
press away from the yoga mat, just like we do in
all of our yoga practices, really finding that yielding,
that lifting, that hollow front body. Welcome the heat. You’re here, you got it,
for one more minute. Crossing back and forth,
back and forth, waking up the
abdominal wall, the obliques. Let’s do one more on each side. Try not to move the hips at all. Excellent. After you’ve
evened it out, spin onto the outer edge
of your right foot, inner arch of your left foot, bring your left
hand to your waistline. Breathe deep here as you lift
up through the right hip. Maybe you take the left
fingertips up towards the sky, maybe not. Inhale in, exhale,
come back to center. Last little bit here. We’re gonna turn onto the
outer edge of the left foot, inner arch of
the right foot, again, lift your hips up high. Right hand comes
to the waistline. Breathe in here. Maybe you take the right arm up. Side Plank, one more breath. And then exhale,
come all the way down. Great. Lower the knees, come back to your nice,
comfortable seat, either on the knees or in
a nice, cross-legged seat. Inhale, sit up nice
and tall wherever you are. Exhale, empty it
out through the mouth. Let go of some heat. Cross the right
arm over the body, take your left hand
to gently guide it deeper into the stretch. And then release and switch. Excellent. Let your hands rest
gently on the knees or thighs. Palms face up or down,
whatever feels best for you. And then just take one more
moment here before we sign off to close your eyes and notice,
observe your breath. Notice how you feel. What energy did you stir up? And if it was tough,
or you got frustrated, it’s all good.
Motivation to keep showing up. Waking up the body,
building strength, mindfully, having fun. You can mesh this practice with another yoga practice
on the channel. I’ll put some suggestions in
the description down below. As you’re ready,
bring the palms together. We’ll close out by
taking a deep breath in and using the
exhale to bow the head down towards the hands,
towards the heart. Thanks, everyone. Let me know how it went for you in the comment
section down below. I love you all. Nice work. Namaste. (upbeat music)

Jerry Heath


  1. 13 minutes, my friends. Todayโ€™s new practice is short and invites your Sadhana in with a certain kind of magic. Are you in?

  2. Yowza!!! ๐Ÿ’•๐Ÿ’•๐Ÿ’• Also, the wrist warm ups at the beginning felt so good in my dog grooming hands.

  3. Yoooooo!!! That was amazing!! Iโ€™m so fired up! Iโ€™ll be back next week when I can say why but Iโ€™m so pumped!! Thank you!!

  4. That was great! Iโ€™m so grateful for your videos. So encouraging, inspiring and fun! I feel these practices have improved my life.

  5. Great practice. Still going strong ,a little bit of Yoga every day, and getting stronger. Thank you.

  6. Got very frustrated with this one and felt very weak, so I stopped about 9 minutes in and scrolled through the comments. I saw so many people expressing similar feelings and made it all the way, so I actually kept going–and then I did my first side plank EVER! Oh my gosh! I feel stronger than ever now! Thank you YWA community!!! <3

  7. These kinds of sessions make me fall more and more in love with yoga (and Adrianne) , it was challenging, my arms and wrists were shaking and crying out loud. I found myself laughing!!!!

  8. Got through all but the last group with my problematic wrists. I can do a bunch of half-pushups for a bigger girl! Thanks for that. ๐Ÿ˜˜

  9. This was so good. It brought up so much. I'm grateful, feeling it all ๐Ÿ’–. Healing. Thank you

  10. oh man this video had me shout my first "fuck you" to adriene, im sorry girl i was so tired love you

  11. Do you think you could do practices that increase masculinity/femininity for transgender folk?

  12. Enjoyed your video been thinking about doing yoga liked that you did not hurry through your routine like some I have seen and you explained the poses as well. all that being said I think l prefer benji's style of yoga more I know I can do that

  13. Iโ€™m a 26 year old Jiu Jitsu fighter who uses your videos every second day for recovery, flexibility improvements and reminding me to stay present. Thank you for the effort you put in!

  14. Loved it! Just getting back into yoga after a long break and it feels brilliant ๐Ÿ™‚

  15. Come on Adriene is that all you got๐Ÿ˜,just kidding,great practice,much love from Serbia

  16. Fuel yourself with positive energy so you can stay active and strong ๐Ÿ’ช๐Ÿป Thank you so much Adriene and namaste ๐Ÿ™๐Ÿปโœจ

  17. My wrists are so tender, I can't perform all the postures.. But still had a great session at the office.

  18. Do we do the same exercise every day or do we change? And how many times do yoga a week? Is there a specific exercise at a certain time?

  19. Adrienne it's an effective yoga practice to gently revive the upper body. You have even taken a step further in exercing pushups with breath and ease. Thank you. Have a beautiful rest of the weekโœจ๐ŸŒŸ

  20. I just joined a rugby team (it's the first time I'm ever playing a team and ball sport) and I need to build up muscle so I am going to do this daily to help build it up. Also, can you please give a recommendation of which video to do as a pre- and post- rugby training session? thank you so much!

  21. Definitely will practice this one more times. Had to stop at 10 min cause my wrists were hurting. Good to listen to my body and I still enjoyed the practice. Thank you๐Ÿฅฐ

  22. omg I feel better already feel I already subscribed and this is my first time watching you thank you

  23. Omg ๐Ÿ˜ฎ loved it but damn it was a hardcore one!! Iโ€™ve been doing your challenges and daily yoga ๐Ÿง˜โ€โ™€๏ธ for over a year now, I truly do feel stronger. Thank you ๐Ÿ˜Š Adriene

  24. Good little ditty, to use one of Adriene's words ๐Ÿ™‚ I have been able to finally grasp the concept of pushing into the palm pads, knuckles and finger tips while in downward dog to take pressure off of the wrists, but cannot seem to do it while in plank or chaturanga, even on all fours. Any suggestions?

  25. Oofta. My lower palms are killing me and I didnโ€™t even make it through the last plant with switching arms, came back to do a half hearted side plank, then was glad it was over. But! It did help with upper arm and body strength ๐Ÿ˜†

  26. That was a tough ohne. But I made it through and was proud of myself that I at least tried. ๐Ÿ™

  27. Hi Adriene! I have a video request. Could you make a Yoga for Activists (like political activists)? I know so many people that could benefit from a short practice to help with self-care while doing the often stressful, demanding work of political activism. Thank you for considering this!

  28. Just subscribed. Just started to get into yoga. Thank you for sharing these videos for us.

  29. First time I've done this one. I am weak in the upper body, especially shoulders. I realize now that it's just atrophy. I actually feel minutely stronger after doing this practice. It's short, so I can do it often. Yay!!! I'll know I've really gotten it when I can get back up from cobra gracefully and grandfully. ๐Ÿ™‚

  30. This helped me so much I had lots of fun and it was so calm and relaxing I needed this as I have had a lot of pressure from school lately so this really did help and I managed to do the whole video so I am really proud of myself

  31. This 13 minuets really kicked my butt! My core was shaking the whole time, but I loved the challenge. I feel great now!

  32. I had to give up at around 9, my arms are killing me, if I keep doing this I'll be able to do it

  33. I did it! I did it! I had to take into consideration my physical limitations and adjust and adapt as you teach. ( and I wanted to quit) It was not as pretty as yours but I did it! Thank you so much!

  34. Great practice to increase strength without busting my butt.My goal, to do this in full plank ๐Ÿ‘

  35. My groggy brain didnโ€™t quite know what we were in for in selecting this vid, but it was exactly what I needed and I havenโ€™t felt this burst of energy and alertness in a long while. Cheers to more natural energy from within xx namaste

  36. Hoooooo boy! Adriene, that was a CHAL๐Ÿ‘ LENGE! ๐Ÿ‘Definitely lit a fire and stirred up energy in my arms and belly! Namaste!

  37. Think you, Andriene! This practice is so nice! I like it.

  38. I couldn't finish this. I bowed out at about 9 minutes; that's how out of shape I am ๐Ÿ™

  39. My arms are my weakest point, but I managed to do everything, except the last couple of seconds of shoulder touching. Phew, my arms are sore! Thank you, Adriene!

  40. I made it and i enjoy every night i make it and i feel little by little my body is relax see tomorrow again

  41. Hard but so good! Just what I need to build my upper body strength, which I early need to do! Thanks Adriene โค๏ธโค๏ธโค๏ธ

  42. So grateful for this practice. I am jumping into yoga after many days. It gave me a sense of accomplishment and inspiration to continue the streak.

  43. Side plank had never felt like a relief before, but somehow this time it did!! Proud of myself for finishing this video without stopping, even though some of those push-ups were very very small.

  44. This practice clearly revealed to me where I have opportunity to grow strength in my body so I shall come back to it weekly and monitor my progress. Thanks for the challenge! I can pair this practice with an abdominal practice…crow pose here I come! ๐Ÿ™‚

  45. This is the second time I do this specific yoga practice and I have noticed an improvement in my posture along with the strength I now have. It was painful the day after, on my first try, and it is so worth it. I appreciate acknowledging my body. I recommend all of Adrieneโ€™s videos. They are great!!

  46. By the "Everybody full plank" section, my wrists just couldn't handle any more weight. But this was the perfect amount of time for some quick movement.

  47. What kind of yoga did you study , because you've got yoga for basically everything and everyone !!!! ๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜

  48. Phew, def fiery. So glad to be reminded to achieve my appropriate edge so I do what I can & stop feeling driven to achieve something I can't. Thx Adriene.

  49. Thanks so much, Adriene, this really helped me a lot since I would like to improve my strength. ๐Ÿ˜Š

  50. This was great! I did start to breathe really heavily and i had to stop for a minute, but it was an amazing exercise. Thanks!

  51. my arms… always been the weakest part of my body. Can't even do a half push up and my wrists hurt. But I did the whole practise and will do ite al least 3 times a week from now on !

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