Great Yoga Poses to Build Pole Strength
Here is a list of some yoga pose to help build upper body that will help in journey in Pole Fitness. I explain what muscles will be strengthened or body part in these poses. I hope this helps you in your practice. Please comment on other yoga moves you use to help you on your Pole journey.
Plank Pose
This is also known as Four-Limbed Staff Pose or Chaturanga Dandasana.
I like to hold Plank Pose for 60-90 seconds and then do my own twist on a push-up hold in three stages. I start by counting to 10 in Plank Pose. I lower myself half way, bending my arms and hold that pose for another 10 second then lower myself again with my forearm resting on the floor and count to 10. You can turn your face to either side in this pose. Doing this will help you to go lower in the pose and breath better facing away from the floor. After you count to ten in this third possession, you will place your knees on the floor, toes flat on the floor, push yourself backwards using your forearms into extended Child’s Pose and then into Hero’s Pose. You can repeat this Plank Push-up.
Dolphin Pose
This pose is also called Adho Mukha Svanasana variation.
This will build your shoulders and upper-body strength and arms.
Dolphin Push-ups
This is great for strengthening the spine. This stretches your shoulders, ads, arms and chest. This also prepares you for arm balances and headstand. You can end this pose in extended Child’s Pose.
Cobra Push-ups
This is also a great chest, arms and shoulders.
This pose is also a good way to train your back and abdominal muscles.
Extended Half Moon Pose
This pose is also called Utthita Ardha Chandrasana, Utthita Parsvakonasana, Lateral Inclined Plane, and Extended Side Angle Pose.
You can get into this pose from Downward Facing Dog Pose.
This pose improves your balance which is great from your inverted pole moves. This is a great pose for strengthening your wrists, shoulders, legs, arms and also builds your core strength. This also lengthens your spine which is also great for many Pole Fitness moves.
Downward Facing Dog Pose
This pose is also known as Alanasana.
This pose is great and well known outside of the yoga world because it stretches and strengthens the whole body. This will strengthen your arms, legs and torso.
© 2011, L. Isa Stephenson, Pole Pioneers, All Rights Reserved
