Core exercises are essential in promoting well-rounded health and fitness. According to the Mayo Clinic, the benefits to strengthening core muscles include abdominal muscle tone, increased balance and stability and improved performance in almost all physical activities. Core exercises also require no specialized equipment. Many yoga poses, from beginner to advanced, can help increase core strength and stability.
Upward-Facing Dog
Upward-facing dog, also known as urdhva mukha svanasana, and commonly referred to upward dog, is a beginner's yoga pose that can stimulate, stretch and strengthen the entire core area, including the spine, abdomen and even the abdominal organs. Lie prone on the floor with your legs stretched back and the tops of your feet resting against the floor. Bend your elbows so your palms are on the floor next to your waist. Straighten your arms, pushing your torso into the air while inhaling deeply. Press your tailbone toward the floor, firming the buttocks, but lifting the pubis toward your navel. Hold this pose for 15 to 30 seconds, breathing deeply. For an easier pose, perform cobra instead of upward dog by keeping your pubis on the ground.
Crescent Moon
Crescent moon, or chandrasana, is another easy beginner's pose. It focuses on stretching and strengthening the core muscles, especially the obliques, while improving posture and balance. Stand straight, with your hands overhead and interlacing your fingers. Point the index fingers up while pressing your feet firmly into the floor, reaching the crown up and relaxing the shoulders. While exhaling, press the right hip out to the side and arch your body to the left. Breathe deeply for several breaths before repeating on the other side.
Balancing Table
While still a beginner's pose, balancing table requires more strength than some other core-strengthening yoga poses. Balancing table pose strengthens the core, improves balance and lengthens the spine. Begin in a simple table pose on your hands and knees with your torso parallel to the floor. Then, inhaling, extend the right leg parallel to the floor, reaching your toes to the back of the room. With your head in a neutral spine position, inhale and extend your left arm parallel to the floor, reaching toward the front of the room. Hold this pose for several breaths before slowly lowering the arm and leg, while exhaling, back to table pose, and then repeat with the left leg and right arm.
Dolphin Plank
An intermediate yoga position, dolphin plank pose stretches much of the body, strengthens the core muscles, including legs and back, and can even relieve stress. Begin with your forearms and feet on the floor and your buttocks high in the air. Walk your feet backward, positioning your shoulders above your elbows and straightening your torso parallel to the floor. Spread your shoulder blades away from your spine and your collarbones away from your sternum while pressing your front thighs toward the ceiling and tailbone toward the floor. Keep your core tight and hold this pose from 30 to 60 seconds before releasing your knees to the floor.
Member Comments