Despite one's intentions for leaping onto the yogic path, one thing is for sure: Your arms will undergo a definite and visible transformation. Take it from me. Where once was tone-less is now tone-full. And the ONLY exercise I engage in is on the mat. Those yoga poses like plank-to-chaturanga vinyasas add up to some pretty-darn sexy arms. But what's more; true empowerment. The physical strength of being supported by strong arms translates into a strength in being, truly.
Use the traditional Sun Salutation (Surya Namaskara) to work those arms. Do one-a-day or do 108! But do each one with intention and with breath, being sure not to rush.
Begin in Tadasana (Mountain Pose), standing tall, arms reaching strongly towards the earth. Ground down through your feet, lift up through the crown of your head. Engage your legs, your core and let your shoulders and tailbone drip down towards your heels.
Inhale, float your arms to the sky. Exhale, hinge from the hips and fold forward over your legs.
Inhale, step back to Plank or the top of a push up. Keep your core engaged, your body in one line with your heels reaching back. On your exhale slowly bend your elbows and lower down, keeping your elbows close in towards your body (this is not a push up!). Don't let your shoulders dip down below your elbows.
On your inhale, untuck your toes, lengthen your arms and come into Upward Facing Dog. Engage your legs so that your thighs stay lifted off the earth. Melt your shoulders down away from your ears.
On your exhale, tuck your toes and send your hips to the sky into Downward Facing Dog.
Inhale, bend your knees and look between your hands. Exhale, step or jump forward.
Inhale, lift up halfway for a flat back (your hands can come onto your shins). Exhale, fold forward.
Inhale, come all the way to stand, arms into the sky. Exhale, draw your hands into your heart into Prayer.
Repeat as many times and as often as you feel called to.
Check out Week 1: Yoga for a Powerful Core, Week 2: Yoga for Balance and Week 3: 'Yoga Butt' and More