Yoga is an ancient form of exercise dating back to 3000 B.C. Originally practiced in Pakistan, yoga has been closely tied to Hinduism and Buddhism. Beginning in the 1960s, yoga experienced an increase in popularity as a form of exercise in the U.S. According to WebMD, as of 2003, more than 20 million Americans regularly practiced yoga. Almost all of yoga's challenging postures require the core to be engaged to properly achieve the poses while supporting the back muscles.
Plank Pose
Plank pose is a yoga posture that strengthens the core and tones the arms. To find plank pose, arrange your body as if you are about to do a push up. Rest on your toes, which should be turned under as if in a lunge, and your hands, with your palms flat on the floor. Put even pressure on your hands and feet to hold the rest of your body up off the floor. The experts at "Yoga Journal" magazine suggest staying in plank pose for 30 seconds to a minute to tone and strengthen your core. Plank pose is also a therapeutic exercise for the wrists.
Four-Limbed Staff Pose
Traditionally known as chaturanga dandasana, four-limbed staff pose is a good core-strengthening yoga pose to move into from the plank position. The two poses are often combined to create a yoga-style push up. To get into four-limbed staff pose, start in plank pose, then exhale and slowly move your torso and legs towards the floor. Lower your body until it is just a few inches off the floor, then hold yourself in the position, using your core strength combined with your arms and legs to hold the pose. To tone core abdominal muscles, stay in four-limbed staff pose for 10 to 30 seconds and release with an exhale.
Boat Pose
The full yoga boat pose is a balancing posture that effectively helps build core strength. To achieve boat pose, start in a seated position, then lift your legs off the floor so that you are balancing on your tailbone while keeping your back straight. Your legs should be straight with your feet about 45 degrees off the floor. Raise your arms and stretch them in front of you, reaching them toward your outstretched legs. When you are in the full boat pose, your back and legs will appear to form the shape of the letter V when viewed from the side. Increase your core strength by balancing in boat pose for 10 to 30 seconds to start, eventually trying for holding the pose for a full minute.
Chair Pose
Also known as fierce pose, chair pose is a challenging yoga posture that works the core abdomen as well as the leg muscles. You can find chair pose by starting in a standing position, then squatting back as if you're sitting in an invisible chair. Bend your knees and sit, optimally reaching a 90 degree bend in the knees. Reach your arms up overhead to achieve the full pose. Make sure to engage your abdominal muscles while in chair pose to keep your lower back straight and strengthen your core. Yoga teachers at Chester Harbor yoga studio in Nova Scotia recommend holding chair pose for 30 seconds and repeating three times to improve core strength.
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