Having a strong core is a happy thing.
It is well known that a strong core can help you maintain the support and control of your body in daily activities.
The following yoga postures can improve core strength, strengthen abdominal muscles, reduce the pressure on the spine, and prevent injury by improving posture and balance.
So even if you’re not training your abs, it’s important to build core strength from the inside out.
Yoga can help build this strength.
Almost every yoga pose requires abdominal strength and stability, from standing balance to sitting torsion.
In standing poses, such as triangle, the deepest abdominal muscle and transverse abdominal muscle are excited to stabilize the trunk and spine.
When we complete the following yoga poses in sequence, we are activating the core muscles from all angles to activate and participate in each movement.
You can incorporate these 10 yoga poses into your daily practice to get a stronger core.
1.
Plank is one of the yoga postures we often practice.
It can stabilize the core, strengthen and activate all the muscles in the core.
Starting from the table pose, put your hands under your shoulders, extend your legs back, lift your knees, and slightly retract your tailbone to activate the muscles in the lower abdomen, tighten the leg muscles, so as to maintain body balance, keep your core activated, and prevent the hips from sagging or arching 2 Dolphin dolphin exercises the abdomen while adjusting the shoulders and lengthening the spine.
Dolphin will activate all the muscles in your muscles, including the superficial and deep muscles.
Starting from the plank, put your forearm on the mat, make your wrist parallel to your elbow and palm, put your elbow directly under your shoulder, lift your hips to the sky, and then turn your toes towards your face, just like downward dog.
In order to get more strength, raise your hips above your shoulders and let your heels relax towards the ground.
3 One legged dolphin pose the dolphin pose that raises the leg activates the muscles from below the sternum to the waist.
This dolphin variant is one of the best exercises for core regulation because it participates in multiple muscle groups at the same time.
Starting in dolphin pose, move your feet to your elbows and aim your hips at your shoulders (as much as possible!) Lift your head to keep your neck neutral.
Don’t look too far forward or backward.
Lift each leg alternately to the sky 4 Side panel variant when you lift your body, your waist will be activated, and your abdomen will stabilize the whole body.
By lifting the upper leg, you will further strengthen your trapezius and lower abdominal muscles.
Start with the plank, transfer your weight to one hand and switch to the inclined plank.
In order to reduce the pressure on your wrist, put your forearm on the cushion to obtain the support of your side arm, and slowly lift your upper leg away from your lower leg 5 Reverse plank (supine plank) although you may begin to feel that this is the extension of shoulders, arms and chest, it can also build core strength while challenging and improving balance.
In this variant, we open the front of the body and strengthen the muscles of the spine.
Start sitting on the mat with your legs straight in front, your hands behind you, your palms flat on the mat under your shoulders, your fingers facing your body, your hips up, and your feet down towards the floor.
If possible, put them flat on the ground.
6 The semi locust variant, the traditional bow and locust, adds this variant and strengthens the muscles around the spine.
For people with core muscles before exercise, this is a good reverse prone position.
Stretch out one hand, grasp the ankle on the same side and straighten the opposite arm.
When you lift your chest off the ground, lift your foot into the half bow pose and lift the other leg and arm into the half locust pose.
7 Twist boat boat interacts with deep abdominal muscles to test the strength and endurance of each muscle from hip to shoulder.
By adding twist, you can also open your side, inner and outer trapezius muscles, start in boat pose, keep your legs parallel to the floor, bend your knees (a more advanced variant, you can straighten your legs) inhale, straighten your arms, exhale, twist to one side, open your arms, take a few breaths, then straighten and focus on exercise 8 Trigonometry variant almost every yoga class will practice trigonometry, but we rarely do this variant.
By raising our arms above our heads, we begin to lengthen and strengthen the trapezius, abdominal and back muscles.
Starting from trigonometry, straighten the lower arms in front of you, raise the upper arms above our heads, and put the biceps close to our ears.
Imagine, Holding a huge beach ball over your head 9 Due to the strength of the legs and the flexibility of the shoulders, the phantom chair provides great stability through the core.
When you maintain your posture, all your core muscles will be activated.
Regular practice of this pose will help improve your posture.
Starting from mountain pose, bend your knees, slightly bend your thighs parallel to the floor, hip down, as if sitting in a chair, tailbone down, head up, keep your arms and torso extended, and keep your core involved (imagine your navel pulling towards your spine) 10 Warrior III it is usually considered a standing balance pose, but all parts of the Warrior III core can enhance strength.
From the front abdomen to the muscles around the spine, you will maintain balance with the entire core while keeping your body aligned.
Starting from the mountain posture, extend your fingertips to the top of your head, start to lift one of your feet and stretch out your hands.
Imagine that your body is in a “t” shape.
Your trunk and extended legs should be parallel to the floor, keep breathing for a few times, and then practice on the other side.
Remember, in order to strengthen the core, we must exercise the core muscles from all angles.
And we need to think about more than just the six pack.
The predecessor (transverse muscles and rectus abdominis) accounts for a large part of our core.
We also need to exercise the back, side and hip flexors, as well as the thighs and hips.
These 10 yoga poses, when combined in order, can let your body move naturally while exercising your core muscles..