8 Yoga Poses to Strengthen And Tone One’s Core
There are a lot of people globally who are facing several difficulties in terms of strengthened core and tone. Low muscle tone and other muscle problems have hindered individuals in achieving their full potential. But with yoga, individuals can strengthen and tone their core and increase the capability of their muscles.
Yoga is a collection of body movements that began in India. Its purpose is to create harmony between mind, body, and spirit. The ultimate purpose of all yoga practices is to facilitate the participants to realize their latent capacities. However, when looking specifically, goals can vary based on every yoga type. Some people see yoga as an exercise routine or therapy, nevertheless, it is deeper than that.
Yoga, in its main purpose, has been able to strengthen and tone one’s core at a massive level.
Types of Yoga Pose for Core Strength
It is also known as a V-shaped pose because legs and arms are completely stretched. V shape pose is a still position that aims to improve both balance and motion. A breathing routine is very essential in this shape as it contributes to increasing core strength.
One can proceed in the following manner to practice this yoga pose for core strength:
- Begin by stretching legs and arms
- Sit down upright (spine is straight) and then recline so that the body forms a V shape.
- Bend the feet so that legs can be kept straight.
- Keep the pose intact while breathing slowly.
- Keep the position for ten to twenty seconds and repeat twice.
Side plank pose
It is a basic pose that aims to nurture core strength; the difference here is that it is sidewise. The yoga pose focuses on the side muscles called obliques.
In order to practice side plank pose, one should practice the steps below:
- Begin the position in a tall/high push-up position.
- Keep the right hand on a stable base, the whole body should be sidewise so that one arm is vertical in the air and the other is on the floor.
- Straighten the legs and flex the feet.
For beginners: they can place their right knee directly on the ground i.e. under the hip as it provides more steadiness and balance.
It is the overlap between two yoga poses – plank and a dolphin pose. Additionally, the dolphin-shaped pose engages the core muscles more deeply than the standard plank posture.
How to perform
- Begin the position by placing one’s hands and feet on the floor. Alternative: keep the hands and feet close together and make a triangle.
- Bend the toes and lift the knees from the floor.
- Straighten the body to gain maximum benefit from it.
- Keep the posture for 15 to 30 seconds with a break at regular intervals.
Note: The routine should be repeated twice.
It is a posture that focuses on oblique muscles just like the side plank pose. The uniqueness of this posture is that it strengthens the obliques while standing straight.
How to practice the reed-shaped pose:
- Begin with an upright position and keep the feet apart.
- Stretch the arms vertically in the air and intertwine the fingers.
- Inhale the oxygen while reaching for the ceiling/sky
- Exhale the carbon dioxide while reaching for the floor/ ground.
Note: This cycle can be performed five to ten times on both sides for maximum benefit.
Working on the core muscles is not enough, so one should also focus on the back muscles; bridge pose helps in strengthening the back. The main emphasis of this posture is the lower back muscles.
The bridge shaped pose can be practiced in the following ways:
- Begin the position by lying on the back with bent knees, and feet firmly on the ground.
- Exhale and keep the feet on the floor to easily lift the hips above the ground.
- Keep the arms approximately at ninety degrees.
- Start the breathing routine – inhale and exhale – while keeping the whole position firmly.
- Practice the pose for ten to twenty breaths with breaks in between.
This is a higher-level position that should be performed after warming up. The purpose of this pose is to tone up the whole back which includes the core muscles as well.
For effective practice, do the following:
- Begin by lying flat on the floor with inclined knees.
- Put the hands along with the shoulder for a stable position.
- Exhale and keep the hands and feet pressed on the ground and pick the body up.
Note: If someone finds the position difficult to perform, they can stay in the regular bridge posture.
Chair shaped pose
It focuses on the entire core area for balance and power.
How to do this?
- Begin the yoga pose in an upright position.
- Breathe in the air and stretch arms into the air.
- Breathe out and assume the chair position.
- Take hands near the chest and make a praying gesture.
- The lower body should be stable and firm on the ground.
- Start the breathing exercise- inhale and exhale.
- Make a twist with the current pose and maintain the position for twenty to thirty seconds.
- Repeat the posture two to three times and take a break for 1-2 minutes.
Eagle like pose
It is also a suitable position for strengthening the core/ abdominal muscle area.
- Bring the entire weight on the left leg.
- Take the right foot above the ground
- Twist the right leg around the left one.
- Bring the palms together and take them straight in the air.
- Keep the position for 30 to 40 seconds
- Repeat after a break of one to two minutes.
In conclusion, having a strong core area results in better functioning throughout the day. In addition to this, using yoga poses to achieve strength makes the process smooth. Being consistent in practice gives long-lasting benefits to the mind, body, and spirit.