Summary: It is said a strong core supports building overall body strength, flexibility and improves stability. True it is, and with yoga, the task of having a strong core become easy which also supports the muscles, liable for every movement in the body, and creates a powerful synergy between the midsection and lower body. Know best and intense yoga poses for enhancing core strengthen by exploring the article.
It is said that core strengthening is a relative thing which is needed to achieve the goal of real fitness. Core strength is not only required by an athlete, but also by a person who wants to develop overall fitness and wishes to have a strong core. When it comes to strengthening the core, its benefits often cannot be underestimated. A strong midsection provides support to the body posture, protects the back, strengthens the muscles, enhances organ functioning, and with so many benefits one need to put effort in building core strength.
Try the age-old method of yoga to build core strength using the simple method of organizing your moves, holding it and then syncing with your breath, which you learn profoundly during yoga teacher training in India.
Breath is the key component when it comes to working on and with your core. The inhalation and exhalation process emphasizes on the specific core muscles supporting the muscles, spine, and pelvis in order to provide stability, balance, stamina, and generate power to each movement and functioning of the body.
Core strengthening is essential for overall body strength and fitness, and to gain it, practice the below yoga poses with pranayama and get started to build a strong midsection.
Here are the yoga poses that are best for core strength.
Utkatasana (Chair Pose)
A fierce yoga pose, utkatasana is powerful and is not only liable for building core strength but also creates overall body strength. A challenging basic Vinyasa pose that is loaded with benefits but should be avoided if suffering from low BP, lower back pain, damaged ligament, ankle injury, arthritis, shoulder injury, insomnia chronic knee pain, during menstruation, or if feeling dizzy.
- Stand straight on the floor with feet kept slightly apart from each other and hands placed by the side of the body.
- Now raise your arms forward in order to make them parallel to the floor and ensure palms are facing downward.
- Keep the arms straight, and then gently bend the knees pushing the pelvis downward.
- The form seems like you’re sitting in an imaginary chair, once you are comfortable in the pose hold it for a while.
- Breathe normally, release, and go directly to Sukhasana.
Trikonasana (Triangle Pose)
An amazing pose that strengthens the body, Trikonasana is a beginner level Vinyasa pose that helps to balance the body. Packed with numerous benefits, one should avoid the practice if suffering from blood pressure issue, a neck problem, heart condition, diarrhea or headaches. Learn the modification during 200 hours Yoga teacher training in Rishikesh, India.
- Stand straight on the floor with legs placed three-four feet apart and hands kept freely by the side of the body.
- Now move the right foot outward at 90-degree angle, and left foot should be placed at 15-degree angle.
- Now align the center of the right foot heel with the center of left foot arch, and divide the body weight equally on both the legs.
- Inhale, and as you exhale, bend the body towards the right by bending below the hips keeping the waist straight.
- Now raise the left arm upward and let the right hand touch the floor in a way that both the arms form a straight line.
- Set the gaze on the left palm, make sure your body should bend sideward, and hold the pose for 20-30 seconds.
- Take long breaths, release and repeat the same on the other side.
Navasana (Boat Pose)
If done with sheer dedication and consistency, it proves to be extremely powerful. Navasana instills strength, balance, steadiness, and calmness to the being. This intermediate Ashtanga Yoga pose is extremely beneficial when it comes to building core strength, but should be avoided if suffering from abdominal or neck injury, low BP, diabetes, insomnia, asthma, heart condition, during menstruation or if pregnant.
- Sit straight on the mat with legs stretched outside in front of you and hands placed freely on the floor slightly behind the hips.
- Now pull your body slightly backward keeping the back straight; exhale and lift the legs off the floor in a way that they are at a 45-degree angle with the floor.
- Keep your knees straight and ensure that the toes are at your eye level and you’re setting on your buttocks.
- Now stretch the arms outward so that they come parallel to the floor with the palms facing each other.
- Breathe normally and hold the pose for 10-20 seconds.
Chaturanga Dandasana (Four-Limbed Staff Pose)
The four-limbed staff pose is also known as the low plank pose that helps to correct the posture while making the midsection strong. The pose is great for spine health and tones the limbs. This basic Ashtanga Vinyasa pose should be avoided if having conditions like shoulder wrist or lower back injury, or carpal tunnel syndrome.
- Come down to plank pose, and make sure that the outer edge of the shoulders are in the same line as your middle finger is in on the floor.
- Now spread the fingers wide and grip the floor, inhale and stretch the body from the heels to head.
- Exhale and lower the body in a half push-up in a way that the upper arms should be parallel to the floor.
- Let the side of the elbows touch the ribs and maintain a 90-degree angle in the crook of elbows.
- Hold the pose for a while, and release.
Ardha Pincha Mayurasana (Dolphin Pose)
A pose that provides mild inversion and enhances core strength, Dolphin pose is a basic level Ashtanga asana that is loaded with health benefits. It needs to be avoided if one is suffering of neck or shoulder injury. The pose has quite a few variations and modifications that you can learn extensively during 200 hours Yoga teacher training in Rishikesh, India.
- Begin the practice by getting on your knees on the floor and then place the forearms on the floor.
- Ensure that your elbows and shoulders are in the same line, and then lift the hips and back upward.
- Keep the legs straight and make sure the shoulder blades are kept firm and move them away while relaxing the neck.
- Now move slightly towards the arms, take long breaths and hold the pose for a while.
These poses are for all levels of practitioner, end the session with Savasana to revive the being and maintain a consistent practice for deeper benefits.
Yoga teacher training in India is an ideal way of submerging deep into the practice and learning the various facets of yoga. Build core strength by practicing on a daily basis and rejoice in the glory of good health.
Author Bio: Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He organize 200 hour yoga teacher training in Rishikesh. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature and the Himalayas.