Top Yoga Poses to Build Serious Upper Body Strength

When you think about building upper body strength, yoga might not be the first thing that springs to mind. But if you’ve ever held a plank, hovered in Chaturanga, or tried to lift into Crow Pose - you’ll know that yoga can absolutely challenge (and transform) your upper body.

The beauty of yoga-based strength work is that it’s functional, empowering, and built entirely from your own bodyweight. You don’t need fancy equipment or a gym membership - just a mat, some focus, and a little consistency.

Here are some of my favourite yoga poses to help you build serious upper body strength - perfect for home practice or to look out for in my Strength Series classes.

1. Plank Pose (Phalakasana)

Let’s start with the classic.

Why it works:
Plank is a full-body pose, but it’s especially effective for building strength in the shoulders, arms, wrists, and core. Holding a strong, active plank builds endurance and helps you learn how to stabilise your body from the centre outwards.

Top tip:
Press the floor away through your hands and draw your belly in towards your spine. You want to create a straight line with the whole body so think about engaging your bum muscles and the tops of your thighs to help this. Think of lifting the back of your heart slightly between your shoulder blades to avoid sinking.

Adaptions:

If it’s too much to come into the full plank, you can start with “half plank” with the knees on the floor. (If going for this option you can start in all fours and then move the hands forward/knees back until you feel a connection with your core - and then really see if you can engage these muscles and your bum cheeks.

For those with wrist pain, then forearm plank is a great alternative. You can clasp the hands and the elbows should be under your shoulders.

2. Chaturanga Dandasana

Also known as low plank or yogi push-up, this pose is no joke.

Why it works:
Chaturanga builds incredible tricep, chest, and shoulder strength - plus it trains control through the transition from high to low. It’s a foundational pose in many vinyasa-style flows and one that gets easier with time and repetition.

Top tip:
Elbows should hug close to the ribs, and the shoulders should stay in line with or just above the elbows. Ensure you’ve warmed up with some arm movements and shoulder stretches to get the most out of this pose.

Adaptions:

If it’s too much, try practicing with the knees on the ground. You can also use blocks under the shoulders for support (like we do in the Strength Series!) or a cushion / bolster for padding. You can also practice the movement against a wall or a chair which will reduce the bodyweight involved and help you practice the movement.

3. Downward-Facing Dog (Adho Mukha Svanasana)

Yes, it’s said to be a resting pose - but that doesn’t mean it’s easy… in my opinion it’s not resting, especially when you keep your muscles engaged!

Why it works:
Downward Dog strengthens the arms, shoulders, and upper back while also stretching the hamstrings and spine. The longer you hold it (with good form), the more work your upper body has to do.

Top tips:
Create a strong foundation through the hands - press into all ten fingers and wrap the triceps under slightly. This distributes weight more evenly and builds shoulder stability. Ensure you push your weight back, imagining your chest is moving towards the tops of your thighs. See if you can imagine you are holding a grapefruit under each armpit to engage the shoulders, and tuck the tummy in slightly to get the most aout of the pose.

Adaptions:

If you’ve got tight leg muscles, keep them bent! This pose is more about straightening the spine and the upper body strength in that.

Getting pain in the wrists? Firstly ensure the weight is moving to the back of the room (the most common thing I see is people’s weight too far forward which adds extra pressure to the wrists). Adding blocks under the palm of each hand can also help to relieve pressure.

5. Side Plank (Vasisthasana)

A powerful pose for the shoulders, obliques and wrists - with plenty of room to progress.

Why it works:
Side Plank strengthens the shoulder girdle, core, and supporting muscles in the arms and wrists. It also challenges your balance and coordination - especially when you lift the top leg or play with arm variations.

Top tip:
Keep the supporting shoulder stacked over the wrist and avoid sinking into the joint.

Adaptions:

If it’s too much to get into the pose then try lying on your side with the knees slightly bent and stacked on top of one another. From there lift up onto your forearm or wrist to go into the half version of the side plank.

You can also modify by placing the top foot on the ground in front of the leg (knee bent), to give you a more supported and less loaded pose.

6. Cobra and Upward Facing Dog

These backbends do more than just stretch your front body - they’re also brilliant strength builders.

Why it works:
Cobra Pose (Bhujangasana) and Upward-Facing Dog (Urdhva Mukha Svanasana) strengthen the upper back, triceps and shoulder stabilisers. These poses also improve posture - ideal for anyone who spends time hunched over a laptop or phone.

Top tips:
Keep elbows gently bent in Cobra and draw them back towards your ribs. In Upward Dog, lift the thighs and knees off the floor by pressing through the tops of the feet.

Adaptions:

Start with baby cobra, just using your back muscles to lift the upper body off the mat. You can test this by lifting up your hands to check you are not overusing the arms!

Struggling with upward facing dog? Place the hands on blocks to take the strain out of the wrists and shoulders and make the pose more accessible.

How to Build Strength Safely in These Poses

• Breathe steadily. Holding your breath = holding tension.

• Go slow. Moving with control helps muscles work harder and prevents injury.

• Use props if needed. Blocks, straps and walls can be brilliant for alignment and support (or to make things more challenging - as you will find out if you join the Strength Series!).

• Rest when needed. Strength builds during recovery just as much as it does during work.

Final Thoughts

You don’t need weights or machines to build a strong, powerful upper body - yoga offers everything you need, right on the mat. These poses work not just your muscles, but your awareness, focus and confidence too.

Give them a go at home, or come and try them in my Strength Series, where we’re exploring how to build strength through mindful, prop-powered movement. I’d love to guide you through them!