It's a true panacea.
Yoga reduces stress and anxiety. It lowers blood pressure and promotes general feelings of well being. Yoga increases flexibility all over the body. It stretches, lengthens, and opens tight areas in the body, mind,andspirit. Yoga is a tried and true method of whole body healing. It's tender loving care for all aspects of your life. And, anyone can do it. What's more, yoga even improves core strength---an essential part of whole body health. And, let's face it. Who doesn't want a strong and sexy tummy?
If you'd like to strengthen your center; if you'd like a stronger core for a healthier, happier, and sexier you, then you'll want to consider practicing some core-strengthening yoga poses each day. There are many, many effective postures out there, but here are 10 of the best yoga poses for a solid core. Integrate them into your daily exercise routine and see positive changes in no time!
Plank pose is the perfect core-strengthening pose for beginners, and an ideal one to kick off this yoga sequence. To enter plank pose, come onto your hands and knees---into a tabletop position. Stretch your legs out so that they're straight behind you. Your body is forming a plank, so the torso is parallel to your yoga mat. Your wrists should be directly under your shoulders, and your head and neck in line with your straight spine. Pull the tummy up and in to support the back, while tucking the bum ever so slightly under. Hold the pose for at least a few cycles of breath. When you've had enough, take a break and rest for a moment in child's pose (balasana). See this articlehttps://gethealthyu.com/yoga-poses-for-core-strength/ for a good visual of plank pose.
From plank pose, lower ever so slightly into chaturanga. Chaturanga (low plank) is a more challenging core strengthener that you might not be able to hold for long. If you can't---no worries! The effort is what we're going for here, and the more you practice it, the easier it will become. Take a look at this blog article https://gethealthyu.com/yoga-poses-for-core-strength/ to get a good idea of what chaturanga looks like. Again, if you need to rest in between poses, ease into child's pose for a few cycles of breath.
Upward Facing Dog
From chaturanga, push firmly into your palms and fingertips, then press up into upward facing dog pose. This asana gives your core a nice, deep stretch to prepare for the poses that follow. Hold upward facing dog for a few long inhalations and exhalations. Relish the feel good sensations in your body. When you're ready, transition into downward facing dog pose and then shift back into plank pose to prepare for side plank.
From regular plank pose, gently shift your weight over onto your right arm to balance in side plank. Hold this position for as long as you can, then come through center (regular plank pose) and then to the left side. If you need to rest before moving on the left side, do so. Just be sure you spend an equal amount of time on each side. Side plank is a bit more challenging than traditional plank pose. It's a core strengthener, as well as an arm balance. Like chaturanga, you might have a difficult time holding side plank. Don't worry. Just give it your best effort!
Downward Facing Dog Pose
From side plank, make your way back into regular plank pose, and then push up and back, and into downward facing dog. This is a great transition pose that stretches, opens, and rejuvenates the entire body. It also supports healthy digestion---essential for a healthy, good lookin' tummy! If you don't know what downdog looks like, check out this video:https://www.youtube.com/watch?v=oMOgnSMcfM0.
Cat/Cow is a great pose for stretching the core in between challenging poses like plank, chaturanga, and side plank. For cat/cow, simply come to your hands and knees---into a tabletop position. On an inhale, gently arch the spine. On an exhale, slowly round the spine. Repeat the arching/rounding cycle for several breaths, or until you feel a bit of a good stretch in your belly as well as your back.
While crow pose is classified as an arm balance, it's also incredibly beneficial for your abs. In fact, most arm balances require great core strength, because you have to engage your core muscles in order to sustain an arm balance. So, the more you practice postures like crow pose, the stronger your core will be. See this articlehttps://gethealthyu.com/yoga-poses-for-core-strength/ Â to get a good visual of crow pose.
From crow pose, you can slowly make your way down to your seat. Lean back to balance on your sits bones, while bending your knees and then lifting your feet up off the ground. Depending upon the strength of your core, you can keep the knees bent or straighten them completely until your body makes "V" shape. To see a photo of boat pose, check out this article https://gethealthyu.com/yoga-poses-for-core-strength/.
Supine Spinal Twist
From a seated position, gently roll down onto your back. Pull one knee into the chest, and then cross it over so that you're in a soothing spinal twist. Breathe here for several breaths and feel your oblique muscles getting a nice, deep stretch. When you're ready, switch sides.
To end your core strengthening yoga sequence, ease your way into savasana (corpse pose). It's the perfect pose to take in all the healing benefits of your practice. Lie in savasana for several deep breaths, placing your hands on your tummy. Feel the belly rise with your inhale and fall with your exhale. Give thanks for taking the time to practice---to strengthen your coreandyour life!