According to the Northwestern Health Sciences University's HealthyU program, core training is an integrated approached to fitness that combines strength, balance and flexibility training for the muscles controlling your truck and spine. Properly training these muscles will help prevent injuries, improve your posture and generally make your body more efficient.
Certain yoga postures have the benefit of targeting your entire core, states "Yoga Journal." And by adding movement to the poses, you will get an even more intense workout for your core.
Balancing Table
Balancing table is a variation on the traditional table pose. The "Yoga Basics" website states that the benefits of balancing table include building core strength as well as lengthening the spine.
Start on your hands and knees, making sure your hands are placed directly under your shoulders and your fingers are spread wide apart on the mat. Your knees are directly under your hips, and the tops of your feet are placed flat on the floor. Look down at the mat to keep your neck in a neutral alignment. This is table pose.
For balancing table, reach your right arm to the front of the room and your left leg towards the back of the room, ensuring both are parallel to the floor. Your core muscles will be engaged to help maintain your balance. Hold this position for three to five seconds, then return to table. Repeat with the left arm and right leg.
For an additional challenge, lift the right arm and right leg, making sure not to lean toward the left side. Then repeat with the left arm and left leg.
Dolphin Plank Pose
Most people are familiar with plank pose, which is similar to a push up position. "Yoga Journals" lists plank as a preparatory pose for dolphin plank. According to "Yoga Journal," the benefits of plank pose include toning the abdomen, whereas dolphin plank pose has the benefit of strengthening the entire core.
Start on your hands and knees in table pose. Drop down onto your elbows and place your palms together. Then walk your feet backwards until you can straighten your knees. Your shoulders should be directly above your elbows, and your torso should be parallel to the ground. Think of tucking in your tailbone to help engage the core muscles. Hold this position for 30 to 60 seconds.
Pendant Pose
In the article "Hard Core" published by "Yoga Journal," author Roger Cole states that pendant pose will provide core conditioning even for seasoned yoga practitioners. This pose specifically works to strengthen your abdominal muscles as well as your hip flexors---both key areas of your core structure.
Kneel on your mat, sitting back on your heels. Place your hands on either side of you, fingers facing the front of the room. You hands should be lined up with your shins, arms straight and palms pressing firmly into the mat. As you press more weight into your palms, round your upper back and start to pull your knees off the ground toward your chest. Once you've mastered this position, lift your feet off the mat as well with your feet crossed at the ankles. In the full expression of the pose, your legs are tucked up underneath your body and you are only balancing on your arms. For even more of a challenge, once your legs are fully off the ground, add movement to the pose by swinging your legs back and forth.
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