Finding Triceps

The Triceps Brachii muscle is used almost in every yoga pose where hands are placed on the mat and they are used to support the body weight. As the name suggests, the muscle is located in the arm and has three heads. It’s main function is to extend the elbows to straighten the arms. I have always had difficulties in finding and activating triceps in gym workouts, but with yoga I have been able to locate and activate the muscle!


Suria Namaskar is one of the greatest triceps awakeners and strengtheners. Flowing through Phalakasana, Chaturanga, Urdhva and Adho Mukha Svanasana with all the jumps will increase the strength on triceps alongside with other arm muscles. Other good poses to stimulate and awaken the sleeping triceps are any inversions, for example Sirsasana and Pincha Mayurasana, where triceps contract and stabilize the upper arms and shoulders, Urdhva Dhanurasana and Vasisthasana where they are used to extend the elbows, and arm balances like Bakasana and Astavakrasana.


Gomukhasana stretches the muscle, and is accessible for beginners too when belt/towel is used. Other good stretch is a version of the Uttana Shishosana where the hands are lifted back towards the neck in prayer position, elbows on the floor.


As many poses require strong arms, the triceps get excellent workout without thinking or focusing on them too much. Just do your practice 🙂