Do you remember the traditional arm positions you were taught in your YTT (yoga teacher training) when learning the “full expression” of the postures? Now it’s time to spice it up with some creative, well-designed, arm variations and movements! Read all the way through for the best variety and demonstrations.

Try Weaving These Variations Throughout Your Sequence

CACTUS ARMS

Function: Great for Heart Opening Themed Classes

• Invite students to try Cactus Arms in a reclined resting position (Savasana) during the initial centering segment of your class
• Introduce in Sukhasana (Easy Seat) inhale reach arms up, exhale into Cactus Arms – 3-5 times
• Add to Surya Namaskars (Sun Salutations)
• Anjanyasana (High and Low Lunge)
• Virabhadrasana I (Warrior I)
• Goddess Pose – flow through straightening legs and reaching arms up, then bending arms into Cactus and bending knees for Goddess

Garudasana Arms (Eagle Arms)

Function: Working the Shoulders or Peaking to Garudasana

• Introduce in seated and flow through a seated cat/cow movement with Eagle Arms
• Use in Virabhadrasana I or Anjanyasana with a forward fold flow holding Garudasana Arms.
• Flow into Virabhadrasana III (Warrior III) from Garudasana holding arm position

GomukHasana Arms (Cow Face Arms)

Function: Heart & Chest Opening and Shoulder Work

• Introduce full Gomukhasana posture in your seated warm-up sequence 
• Virabhadrasana II (Warrior II)
• Viparita Virabhadrasana (Reverse Warrior) keep top arm in place, slide lower arm to low back

Anjali Mudra (Hands to Heart Center)

Function: Getting in touch with Your True Self, Self-Love

• Introduce in warm-up reaching arms up and bring through heart center – 3-5 times
• Weave through Surya Namaskars, Anjanyasana, Virabhadrasana I, Virabhadrasana II, and Virabhadrasana III,
• Parivrtta Parsvakonasana (Revolved Side Angle Pose)

Hands Over Heart (one hand on top of the other at heart center)

Function: Anahata Chakra, Compassion Themes

• In Matsyendrasana (Seated Spinal Twist) during warm-up, allow one hand to stay on heart with the other behind the hip, lifting heart into hand as you twist (alternate hand on heart when switching sides)
• Virabhadrasana II – from arms at should height, slowly bring in one hand and then the other keeping elbows lifted
• Tadasana (Mountain Pose)

Hug (reaching arms wide then drawing them in for a self-hug)

Function: Self-Love, Great Alternative to Eagle Arms with Same Benefits

• Introduce in seated warm-up, alternating top arm
• Virabhadrasana I or Anjanyasana
• Virabhadrasana II – from arms extended at shoulders height cue to draw arms in, alternating top arm for right and left side
• Tadasana or as you flow through Surya Namaskar A   

Basket Arms (fingers interlaced behind, shoulders drawn together and down back)

Function: Heart Opening, Shoulder Work

• Tadasana
• Uttanasana (Forward Fold)
• Virabhadrasana I – flow through to Baddha Virabhadrasana (Humble Warrior).
• Parsvottanasana (Pyramid Pose)
• Utthita Trikonasana (Extended Triangle Pose) – Start off with Basket Arms as you cue them to extend their torso over the front leg and fold.  then, release bottom arm to mat, shin or block; reach top arm up
• Virabhadrasana II
• Prasarita Padottanasana (Wide-Legged Forward Fold)

STEEPLE MUDRA – Interlaced Fingers, Pointer Fingers Up, Thumbs Crossed (as used in Standing Half or Crescent Moon Pose)

Function: This Mudra Directs Negative Energy Out of the Body; Working Arms Towards Ears

• Tadasana
• Anjanyasana
• Virabhadrasana I

Airplane Arms (Palms Face down with Arms Reached Back Along Sides)

Function: Arm and Shoulder Mobility (Can Flow with this Arm Variation, Reaching Forward then Back to Airplane)

• Anjanyasana (High Crescent Lunge) Flow through to extend torso out with airplane arms
• Virabhadrasana III

Sky Archer Arms (one hand reaches up for opposite wrist)

Function: Side Body Stretches, Obliques

• Parivrtta Trikonasana (Revolved Triangle Pose)
• Ardha Chandrasana (Standing Half Moon)
• Parivrtta Virabhadrasana II (Revolved Warrior II)

Paschima Namaskara (Reverse Prayer Hands)

Function: Shoulder Opening, Wrist Flexion

• Tadasana
• Parsvottanasana
• Virabhadrasana III

Revolved or Twisted Reverse Warrior Arms – One arm reaches up; other arm revolves to touch back of knee or back leg.

Function: Side Body Stretch, Obliques, Alternate Shoulder Retraction/Protraction

• Anjanyasana (High or Low Lunge)
• Virabhadrasana I

Reach arms up, palms together in Anjali Mudra then bend at elbows bring palms behind the head

Function: Chest Opening, Arm and Shoulder Engagement

• Tadasana or flowing through Surya Namasakars
• Anjanyasana (low and high lunge)
• Virabhadrasana I
• Balasana (Child’s Pose)
• Uttana Shishosana (Puppy Pose)

OTHER ARM MOVEMENTS TO FLOW THROUGH

Arms extended to sides at shoulders height, flip palms up, flip palms down (3-5 times)   

Function: Internal and External Arm Rotation

• Sukhasana during warm-up
• Virabhadrasana II
• Prasarita Paddotanasana before folding

Reach both arms up, then extend the reach on right side, then left, alternating side to side (3–5 times)

Function: Side Body Extension

• Anjanyasana (low and high lunge)
• Tadasana

Keep one hand on hip and reach other hand up and flow 3-5 times as in above postures.

Function: Side Body Extension

• Anjanyasana
• Tadasana
• Ardha Chandrasana (Standing Half Moon Pose) No flow

Additional Notes:

• Although it goes without saying, each of these arm variations should be practiced in balance, on the right and left sides.
• Let’s not forget those standard arms reaching up with palms together or apart! 
• I love to flow from Anjanyasna (high lunge) with arms apart reaching up to Virabhadrasana III! Cue to keep arms reaching up, take weight out of the back leg and into the front. Lift back leg with thigh parallel to the sky, then send that leg back while hinging forward at the hips!
• Mix it up! There’s no rule that says you can’t mix up the arm variations! Start with Cactus Arms and add in a few others that perform the same function.
• Keep it exciting! For you and your students!