Today I will be discussing the best Yoga poses for core strength and their benefits to body and mind.
The benefits of core strength are many, practically everything you do in yoga is strengthening your core, from specific core poses, to moving in and out of poses uses your core to stabilize your body.
The practice of asanas has a valuable influence on entire body.
Asanas not only effect the muscles, ligaments, tissues, nerves, and joints, but also support the easy function and health of all the bodies structure.
The different muscles of the mid section form a defensive wall around your internal abdominal organs.
These muscles also work simultaneously with your back muscles to keep your spine straight.
Disciplined practice of the basic movements of asanas stretches, twists, bends and inversions replaces strength and endurance to the body.
Core Exercises To Do:
- Boat Pose.
- Cat Pose.
- Leg Lift.
- Crane Pose.
- Plank Pose.
- Dolphin Pose.
- Stomach Turn Pose.
These are but a few recommended poses to strengthen the core.
I have mentioned a few of these poses in previous blogs I will now cover the other poses.
Asanas effect the whole body.
They renew bones and muscles, improve posture, correct breathing, and increase energy levels.
The bodies well being has a revitalizing and calming effect on the mind.
Great Yoga pose this one do it regularly myself.
Easy to do, down to the floor start on your knees and then put hands in front of you.
Push yourself up like you are going to do a push up.
Stay do not move, just hold yourself up for as long as you can.
You can do modifications of this pose, and if I have not mentioned any pose until you can do the full pose correctly.
As you can see a few variations of plank can be done.
Do what you can at first it is not a race but a journey.
This pose is a difficult pose at the start as a certain amount of strength is required in the upper body. Especially the wrists and arms.
Plank will help you attain these strengths to preform this challenging pose.
Balance is also required.
Start on your knees and hands and try to rest your thighs on your elbow upper arm area.
Lift one leg at a time until you get a better understanding of the pose.
Lie flat on the floor with your legs extended.
Exhale to slowly raise your right leg to 90 degrees.
Hold for as long as possible.
Lower leg and raise your left leg to 90 degrees for 30 seconds maybe longer.
It is recommended to do 3 sets.
Once you have mastered the one leg raise you can move on to the 2 leg lift which is raising both legs at the same time to 90 degrees.
Remembering to breathe in and out with the movement of your legs.
As many as 3 sets if you can if not build up to it no point in over doing it and injuring yourself.
That defeats the purpose of doing yoga or and exercise in general.
The slower you can raise your legs whether it be single or double leg is better for your abdominal muscles.
Try to leave your leg or legs at say 45 degrees works the abdomen even harder.
Stomach Turn Pose:
Lie on your back with your arms extended out to the side.
Raise your legs 90 degrees you can bend the knees or keep your legs straight depends on what level you are at.
Making sure your arms do not lift of ground roll your legs bent or straight side to side.
Turning your head away from the direction of where your feet are.
Lower your body down on to your hands and knees
Align your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists.
Press your palms together and your forearms into the floor.
Tuck your toes under, then exhale and lift your knees away from the floor.
keeping the knees slightly bent and the heels lifted away from the floor.
Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis.
Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Press the forearms into the floor.
Engage your shoulder blades against your back, then widen them away from the spine and draw them toward the tailbone.
Hold your head between the upper arms, don’t let it hang or press heavily against the floor.
You can straighten your knees if needed, if your upper back rounds it’s best to keep them bent.
Lengthen your tailbone away from the pelvis and lift the top of your sternum away from the floor.
Hold for 30 seconds to one minute.
Release your knees to the floor with an exhale.
Abs Of Steel:
Among the numerous disorders that benefit from the practice of asanas are osteoarthritis, high and low blood pressure, diabetes, asthma and anorexia.
It will be hard work at first but in the end the results will pay off with a strong core.
I would love to hear your thoughts about this post or this site in general.
I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.
I’m happy to help any way that I can.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.