Yoga Poses to Strengthen Your Core
Yoga Poses to Strengthen Your Core
Did you know that many people assume that yoga is just about relaxation and that it isn’t a good way to get in a workout. Not true. Many yoga poses are one of the best ways to build strength. In nearly every yoga pose, core strength plays a strong role.
Here are four of my favorite yoga poses to build strength for your core.
Plank Pose is the most common pose to build core strength. Place your hands in front of you on the floor. Get into tabletop position. Step one leg back and then the other. Keep your legs parallel to the ground and your stomach in. Take some deep breaths. A great modification is lowering onto your elbows or softening your knees (bend them as needed). Start and hold for 10 seconds and build your time as you get stronger.
Boat Pose is one of the most popular seated yoga poses to activate your core. I like to modify this pose from the beginning by holding onto the back of my thighs. First, sit on the floor with your knees bent and your feet about hip-width distance apart. Press your shoulder blades back which will open your chest. Tip backwards a few inches while keeping your shoulders relaxed. Lift your feet from the mat and make sure your shins are parallel to the floor while balancing on your bum. Lift your arms to your side if you can but you don’t have to. Hold for 3-5 breaths. Release and repeat 3-5 times.
Chair Pose is a great standing pose to build core strength. Start in mountain pose. Exhale as you bend your knees and move your hips back as if you were sitting down in a chair. Inhale as you raise your arms up and soften your shoulders. Keep reaching and remember to breathe. Release when you are ready. Hold for several seconds and repeat 4-5 times.
Child’s Pose is a great pose for stretching all of your front and back muscles and for relaxation. To perform this pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Sit back on your heels and extend your arms forward to rest them on the floor. Hold for five breaths.
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