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Yoga Sculpt Sequence: Yoga for Biceps and Triceps

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yoga Sculpt Sequence: Yoga for Biceps and Triceps: Yoga Poses, Cues, Steps, and Breathing instructions

Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues. Learn more at www.tummee.com

  • Warmup

    1. Warmup

    Warming up of the arms as the focus is on the Arm Muscles, mainly Biceps and Triceps


    Poses 2, 4 & 6 are warm up yoga poses done 3-4 times to open the upper body, mainly the arms.
  • Shoulder Stretch Hands Behind Back Interlaced Fingers
    A. Standing at the centre of the mat, take few breaths in Tadasana.

    B. Come to centering your breath and take a few moments here to relax.

    C. Bring the arms to be interlocked behind.

    D. Inhale and pull the arms dowards first, and then exhale and raise the arms backwards and upwards to go into Shoulder Stretch Hands Behind Back Interlaced Fingers.

    E. Hold here breathing for about 2 times
  • Repeat 4
    Repeat 4 times Shoulder Stretch Hands Behind Back Interlaced Fingers

    A. Stretch the arms behind releasing and repeating for 4 times with 2 breaths for each time.

    B. Release and relax the arms.
  • Downward Facing Dog Pose Variation One Knee Bent (Adho Mukha Svanasana Variation One Knee Bent)
    A. From Tadasana, bring the hands to rest on the floor and take the feet behind to go into Adho Mukha Svanasana.

    B. Exheale out completely and push the chest downwards and inwards.

    C. From Downward Facing Dog Pose, bend the right knee balancing on the toes of the right foot.

    D. Then in a dynamic way, bend the left knee going on to the left foot toes.

    E. Keep pressing the toes while bending the opposite leg knee.
  • Repeat 3
    Repeat 3 times Downward Facing Dog Pose Variation One Knee Bent

    A. Repeat this movement of the knees and the toes while pushing the chest in.

    B. Go the dynamic way with Downward Facing Dog Pose for about 3 times with each leg.

    C. Go deep with the stretch while bending the knee, helping to open the shoulders and the arms.
  • Downward Facing Dog Pose Variation Forearms (Adho Mukha Svanasana Variation Forearms)
    A. From the variation of Downward Facing Dog Pose, bring the elbows down to rest completely.

    B. From this variation, pushi the chest deep in while bringing the toes to rest on the floor raising the heels off the floor.

    C. Be there for about 2 breaths, in the other variation of Downward Facing Dog Pose Variation Forearms.


  • Repeat 3
    Repeat 3 times Downward Facing Dog Pose Variation Forearms

    A. Go up and down on toes and stay each time for 2 breaths.

    B. Release and go back again taking the practice for 1 minute or 6 breaths.

    C. Release to rest in Downward Facing Dog Pose.
  • Balances
    Beginning the sequence where most of the yoga poses are towards balance working towards strong and sculpted triceps and biceps.

    The set of yoga poses mentioned would be done in a flow and in a dynamic way, so make sure the breathing is right.

    The focus is strong and tight arms to get well shaped triceps and biceps.
  • View all 35 yoga poses with cues. Sign-up for free to Tummee.com yoga sequence builder to view, copy, and edit the sequence. Get started today for free!

Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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