Core is the midpoint or heart of yogi’s world. Core strength is the form of chakra strength. Core Yoga Poses help in increasing the core strength of the body and in getting a flat and toned abdominal area. These poses are acquiring a lot of fame among the people from all around the world due to the results they have achieved on the midsection of the body. Apart from the beauty benefits, this yoga also helps in preventing diseases and injuries and also gives support in performing other yoga poses.
In yoga, everything comes from the core such as all the thoughts, movements, actions and intensions come from very center of human-being; whether that is exactly your core muscles or the center symbolically speaking.
You need only a few minutes in a day to make awesome core strength with these Core Yoga Poses:
How yoga is connected in making six-pack? First, yogis believe that a strong digestive system is foundation of overall health and fitness. Second, the core is linked with the third chakra named-“Manipura”. This chakra associated to your self-esteem and confidence. The stronger your confidence is, the more ’easier it is for you to defeat fear, insecurity, self-doubt, resistance and obstacles. It means you live an incredibly empowered life seeing your targets, visions and dreams that turn into reality.
Camel pose or Ustrasana
Ustra means Camel and asana means posture i.e. ustrasana means camel pose. It is a back bending yoga pose recognized to open Anahata (i.e. Heart Chakra). This pose provides strength and flexibility to the body and also aids in improving digestion. Camel also works for your core muscles and opens stiff shoulders.
How to do:
- Stand on the mat with your knees. Knees and hips-width distance apart.
- Bend back and put your hands on your heels, bending back and allowing the head to drop between the shoulder blades.
- Continue to press the hips forward to hold the abs and thighs. Enjoying this position for five breaths.
Benefits of the Camel Pose (Ustrasana)
- Improves digestion
- Helps to overcome in menstrual discomfort
- Get rid of lower back pain
- Raises flexibility of the spine and also improves posture
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Boat or Low Boat
Nauka maens Boat and Asana means Posture or Pose i.e. Naukasana means boat pose. It has been known after the shape it takes- that of a boat.
How to do:
- Lie on your back with legs together and arms next to your body.
- Lift your chest and legs off the floor, stretching your arms in the direction of your legs.
- Your eyes, fingers and toes must be in a line.
- Feel stress in your navel region as the abdominal muscles bond.
Benefits of the Boat Pose:
- These Core Yoga Poses also strengthen your back and abdominal muscles.
- Tones up your arm and leg muscles
- Useful for people with Hernia
Side plank or balancing star
Side plank strengthens the obliques that the abdominals work to calm down the entire body.
How to do:
- Assume a pushup pose, having your arms straight and palms flat on the ground.
- Lift your left arm to reach toward the ceiling as you move your weight on your right arm and the outside of the right leg.
- Rest your left leg on the top of your right leg so that it does not touch the floor.
- Keeping your shoulder, elbow and wrist in a straight line and open your chest like you look in the direction of ceiling.
- With every breath, contract your abs and breathe deeper into the pose. Hold the pose for 30 seconds.
- Apart from many other Core Yoga Poses, side plank strengthen the core, arms and leg
- Improves the sense of balance
- Stretches and make your wrist stronger
- Stretches the backs of the feet
In addition to strengthening your core, these plank exercise helps to enhance bone strength in your forearms and wrists and increases shoulder stability.
How to do:
- Lie on your stomach on the ground.
- Spread your feet about hip-width apart, bend your legs and tuck your toes under so your feet press into the ground.
- Bow your elbow and put your forearms on the ground with the palms of your hands facing down.
- Tighten your abdominals, look down at the ground and put your back straight- just imagine pulling your navel to your spine.
- Contract your legs and gluteus and raise your hips and thighs off the ground. Avoid pushing your hips up too high; your body must be in a straight line from your head to your legs.
- One of the good Core Yoga Poses is forearm for strengthening the core, arms, shoulders and chest.
- Tones up your abdominals and gluteus.
- Reduces stress and depression and calms the mind.
There is no doubt that one of the many benefits of yoga is a strong core that in turn defends your spine; improves your poses, stability and balance; decreases back pain and provides you a beautifully taut midsection.