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Yoga Poses that Help Build Muscles for Inversions By: Sunny Yogi

For inversions, arm and core strength are really important.  Here are some of my favorite poses that I like to incorporate into my practice that help strengthen my body up for inversions.  

I am not a certified yoga teacher and these poses are just based off of my experience. 

Downward Facing Dog: This pose is great for building up muscle in the arms and shoulders.  You can also do 3 legged downward dog to add a stretch in the legs. 

Dolphin Pose: This pose is great for shoulders and triceps.  This is also a great prep pose for forearm stands. 

Chaturanga: I incorporate a lot of these into my practice. Chaturanga’s are great for arm and core strength.  You could do a three legged chaturanga if you want to give yourself a little challenge :) 

Plank: A great pose for building strength in the core.  You can go on your forearms too, if you want. 

Side Plank Pose: Good for the core and obliques!  You can go on your forearms or play around with you leg placement. 

Extended Side Angle Pose: I like to challenge myself by raising both of my arms so only my core is working here.  You can clasp your hands in front of you or make them into an “L” shape.  

Warrior III: This pose is great for the core and for balance.  Your hands can be out in front of you, beside you, in a prayer position, or clasped behind you. 

Boat Pose: This is great for the core.  I like to fold down to the ground (until I’m like 2 inches from the ground) and hold it there for 3-4 breaths.  You can also incorporate crunches into this pose! 

Crow Pose: Arm balances are really great for gaining strength in the core AND the arms.  

Other tips:  Another thing I find that really builds core muscles is going slow and having a lot of control in transitions.  Next time you practice, really practice controlling yourself and moving slowly into each pose.  

Good luck! And please be patient. Results don’t show up right away.  If you start getting discouraged, smile and tell yourself that you can do it! :)