ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to build core strength with yoga

Updated on May 8, 2015

Core strength is commonly associated with ripped abs. In yoga, however, the concept of ‘core strength’ carries a different significance. The core region includes the abdomen, lower back, hips and pelvis. Besides giving you a toned and flat tummy, yoga’s core-strengthening exercises correct your posture, help you improve your balance, and prevent lower back pain.

1. Plank pose

We’ll start with the most challenging pose, which is very similar to push-ups. Take your time practising plank pose, going through the steps slowly and carefully, and remember not to push yourself too far.

  • Kneel on all fours, making sure that your arms are under your shoulders with your hands flat against the floor and fingers pointing forward.
  • Lift your right knee and stretch the leg out behind you. Your toes should be flexed against the floor and your sole facing the wall.
  • Do the same thing with the left leg.
  • Your body should form one straight diagonal line from head to feet.
  • Now slowly bend your elbows, lowering your body towards the ground. Stop at a few inches above the floor. Your body should be perfectly parallel to the ground.
  • Try to hold the pose for five breaths. Then lower yourself completely on to the floor and rest.

2. Chair pose

No, you don’t need a chair for this. It doesn’t mean that you’re going to get comfy either. This pose strengthens your lower back and also builds stamina in the thigh muscles.

  • Stand in Mountain pose: back straight, shoulders squared, chest lifted.
  • Extend your arms in front of you, keeping your shoulders down.
  • Bend your knees slightly and start lowering yourself into an invisible seat.
  • Remember to keep your back straight and your knees parallel to each other.
  • Take deep breaths as you lower yourself further into the imaginary chair.
  • Remain in chair pose for 5 deep breaths before slowly returning to a stand.

3. Eagle pose

This pose strengthens the core region through the ability to maintain balance.

  • Stand straight and bend your knees slightly.
  • Lift your left leg and cross it over your right thigh. Twist the calf of your left foot around the right foot. The toes of your left foot should therefore be pointing towards the floor.
  • Once you’ve established your balance, extend the arms in front of you.
  • Cross the left arm over the right arm and bend the elbows. Your palms should touch so you can interlace your fingers.
  • It’s very important to keep your shoulders away from your ears. Make sure that you don’t raise your shoulders throughout the pose.
  • Slowly lift the elbows. You should feel a lovely stretch in your shoulder blades.
  • Repeat the pose on the other side, this time balancing yourself on your right foot and having the right arm above the left.

4. Locust pose

Locust pose is a great stretching exercise for the shoulders, back, chest and abdomen. In this pose your body’s balance will be supported solely by the core region.

  • Lie on your stomach with your arms by your sides and the palms facing up.
  • As you inhale, slowly lift your head, torso, arms and legs from the floor.
  • Lift your arms and legs as high as you can. Keep the shoulder rolled back and your neck long and straight.
  • Take five deep breaths and then slowly lower everything back on the floor.

5. Boat pose

Boat pose is perfect for improving core strength. It strengthens the abdominal muscles, hips and thighs in one simple step.

  • Start by sitting on the floor with your legs extended in front of you.
  • Lean back slightly, resting yourself on your arms. Don’t slouch. Keep your back straight.
  • Bend your knees and slowly lift your feet off the floor.
  • Then slowly straighten your legs so that your toes are pointing upwards.
  • Extend your arms in front of you, parallel to the floor
  • The most important thing to watch out for in this pose is your back. Keep it straight and tuck your belly in for better support.

6. Warrior 3 pose

This is another pose that fortifies the abdominal muscles through balance. It also builds strength in your spine and pelvic floor.

  • Stand straight in Mountain Pose.
  • Take a step back with your left foot, balancing your upper body weight on your right foot.
  • Gently raise the left foot until it is parallel to the ground. Extend the arms in front of you. Your body should form a T shape.
  • Try to maintain your balance by focusing on a stationary object as you take long deep breaths.
  • Bring your left foot back on the ground while straightening yourself back up.
  • Repeat the pose on the right leg.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)