Balance & Focus: Build Upper Body Strength With Yoga Rock Star

Find your balance and core strength in this hip and heart opening pose. Yoga Rock Star will help to improve your focus, and by practicing this pose you'll develop a rock solid body.

by Asana Rebel

1 Benefits

Yoga Rock Star not only stretches your chest, shoulders, and throat but also builds strength in your arms, shoulders and upper back. Its invigorating effect can also relieve stress, fatigue, headaches, back pain – even mild depression!

2 Step-by-Step Guide

Begin by starting in a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air).

  1. Start by taking a deep inhale and while you do so, lift your right leg up from behind you.
  2. On your deep exhale, slowly bring your right knee to your left elbow.
  3. Now lengthen your right leg out again, stepping your right foot in front of your left foot. Your right leg is straight here. (Note: Make sure to angle your left heel out so your toes are pointing away from you.)
  4. Start to soften your shoulder blades and as you do so, reach your left arm over your head, allowing your head and your neck to hang softly.
  5. Now bring your left hand back to your mat, lifting your right leg up and keeping it lifted while you turn to your right side.
  6. Reach your right arm up and over your head, keeping your right knee lifted.
  7. Now release your left knee and bring your right hand back onto your mat, coming into plank.
  8. Step back into a Downward Facing Dog.
  9. Finish by ending in Child’s Pose, allow yourself to relax in this focused moment.
  10. Repeat this entire sequence, this time starting with your left leg up.

3 Focus Areas

  • Stretches your chest, shoulders, throat, hips and upper back
  • Strengthens your arms, core and legs
  • Improves your sense of balance

4 Yoga Rock Star Tips

If you’re a beginner and are unable to hold this pose for very long (don’t worry, it happens to all of us!), simply release your right knee to your mat and lengthen your left leg, which provides extra support.

5 Variations

Feel free to experiment with different expressions of this pose such as stepping your foot closer to the front of your mat for a deeper stretch or placing your lifted hand over your heart.