Our body’s core comprises the lower back, the hips’ muscles, the pelvis, and, essentially, the entire abdominal region. Actually, in yoga, we will not work the core with the absolute objective of creating strong abs, but we will develop them as a side effect of practicing yoga.
Strengthening the core gives us not only better stability and balance but also the necessary strength for our body to support the spine. A resistant core and strong limbs ensure healthy muscles and bones, good body posture and less physical pain.
In this sense, yoga turns out to be an excellent discipline to strengthen the core; however, some postures are more effective than others. Discover in this post the yoga core training you need to achieve the strengthening of this important area of our body.
Plank Position (Phalakasana)
This pose requires a certain level of strength, especially in your arms and legs. Reduce back pain, tone your abdomen and improve your flexibility and mood. To execute this posture, start by placing yourself on all four supports, hands and knees. Make sure to support yourself on the ground with your hands.
With a strong suction of air, contract your abdomen, bringing one leg back. Slowly bring the other leg back, resting your palms on the ground to from a completely straight line that goes from head to heels.
You must avoid falling to be able to maintain that position; to do so, make sure not to raise your glutes or drop your lower back. Correct the alignment between arms and shoulders and hold this position for 5 slow, deep breaths.
Side Plank Position (Vasisthasana)
This position improves your balance and strengthens your arms, back, and, above all, your core. To start, go to the plank position. Shift the full weight of your body onto your left or right hand. Raise your opposite hand from the floor to the ceiling. Your chest should be open, and your body perpendicular to the floor.
Place your top foot on your bottom foot, keeping your legs straight. Make sure your lower hand is lined up under your shoulder. Because the top of your hips is on the bottom, both hips tend to sag, so you need to lift them up vigorously and contract your abdomen.
Hold that position for 5 to 10 slow, deep breaths, then slowly return to plank pose and switch sides.
Lobster Position (Salabhasana)
Lobster is one of the most demanding postures in yoga core training; therefore, it brings significant benefits to your body and obviously strengthens your core. Mainly, it focuses on toning the glutes and hips, firming your abdomen and the muscles of the shoulders and lower back.
To perform this pose, lie on the floor face down. Rest your forehead on the ground, extend your arms to your sides and with the palms of your hands resting on the ground. Make sure to fully stretch your legs. Breathe in deeply and help with the palms of your hands to lift your upper torso.
Next, raise your legs as much as possible. Once you have done this, inhale again and lift your legs fully. Ensure your neck is fully stretched out and continue to breathe slowly and deeply for at least 10 times.
Warrior 3 (Virabhadrasana 3)
The warrior’s variation is challenging for the core because it works from the abdomen to the muscles that support the spine. To perform it, start with the mountain posture: standing, with your legs together, the abdomen activated, the back straight without lifting the shoulders. The arms should be at the sides of the body.
Take a big step back with your left foot so that your weight is on your right leg, which is straight, strong, and with your foot flat on the ground. Little by little, you lift your left leg while the arms stretched out on either side of your head act as a counterweight.
Your arms, back, and left leg from a straight line parallel to the ground. Hold five breaths.
Boat Position (Navasana)
The “Navasana” is a real challenge, but doing it will provide you with multiple benefits. This pose focuses not only on strengthening your core but also on increasing your body’s endurance capacity and tones and strengthens your arms.
To start, sit on the floor, positioning your spine completely straight. Make sure to always keep your legs together and straight. Then, with your hands resting on the ground, lean back about 45 degrees and helping yourself raise your legs, keeping them together and straight. You will from a “V” with your body.
Then, maintaining the “V” position, extend your arms so that they are parallel to the ground. Hold this posture for 10 deep, slow breaths.
Plank Position With Knee To Elbow
This pose mainly targets all the muscles of your abdomen and glutes. Like the previous poses, start from the plank position. Pushing the air out and contracting your abdomen, bring your left knee down to below your left elbow.
Inhale to return to the starting position by straightening your left leg. You must keep your back completely straight throughout the movement.
Perform this exercise holding 5-10 breaths on each side.
Yoga is known worldwide as a lifestyle that helps us rejuvenate our body, improve the mind and revitalize the spirit. In this case, we also find that it turns out to be an excellent ally to strengthen our “core” and give the upper body the necessary vigor.
Apart from the already known mental and therapeutic benefits, these asanas give the core area the necessary strength to support the spine. With these poses’ regular practice, we gain balance, obtain a good posture, and avoid injuries and back pain. Likewise, we reduce the fat around the abdomen and protect our vital organs.
We hope you can successfully achieve this yoga core training with the explanations given, however, you can complement this information with a yoga training video that will provide you with more details about it and will be very useful.
Good luck with your practice.