5 Yoga Poses to Strengthen Core Muscles
Generally, the core is referred to as the Torso. All the functional movements are highly dependent on this part of the body, and the lack of core muscular development can result in an injury. Every-day motions in our life generate by the ripple effect of muscles connecting our upper and lower body. These motions originate in what is known as your core muscles. Core muscles reside deep within your trunk, extending from the base of your head to your pelvis. That is why it is important to strengthen core muscles.
The core muscles group consists of various members namely: pelvic floor muscles, cervical muscles, lumber muscles, transverse abdominis, multifidus, internal and external obliques, rectus abdominis (the six-packs), erector spine, diaphragm, etc.
Our core muscles play a very important in our body. They have two main functions:
- To reduce the excessive load from the spine.
- To shift and transfer the force from the lower body to upper body and vice- versa.
Having strong, stable core muscles helps in the effective and efficient coordinate movement to your arms, legs, and spine. It prevents injuries and promotes better balance and coordination, improved performance in sports and better posture. But strengthening the core muscles is very important because they are very important.
Yoga is a perfect way of strengthening these muscles. So vedyou has brought some easy Yoga poses to strengthen your Core Muscles:
It is a sequence of two poses. They strengthen the core muscles and flatten the abs. This poses significantly tones and strengthens your belly. Strengthening your core can also help relieve back pain and improve your posture and balance.
- Start with your hands and knees in the table pose. Move-in the Cow Pose, while inhaling. Gently lift your sit bones upwards, press your chest forward and sink the belly.
- Lift your head, relax your shoulders and watch straight.
- As you exhale, round your spine outward, tuck in your tailbone and draw your pubic bone forward. This is the Cat Pose.
- Release your head towards the floor and just relax.
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It is one of the best and easiest poses for strengthening and toning the whole body. It develops the core muscles and improves stability. Additionally, it also strengthens the arms, wrists, and spine and prepares the body for other arm balances.
- Get in the pose facing down, with your forearms and toes on the floor. Relax your head and look down.
- Make sure that your elbows are directly under your shoulders and your forearms are facing forward.
- Draw your navel toward the spine and keep your torso and your body in a straight line from ears to toes without bending.
- To ensure that your shoulders are down (nit near the ears) and heels should be over the balls of your feet.
- Hold for 10-15 seconds.
- Relax and repeat a few times.
Warrior Pose/ Veerbhadra Asana
It is a standing yoga pose that improves your body posture and strengthens the core of your body. Warrior Pose enhances the valour, balance, and grace of your body. It also strengthens and burns fat in your arms, thighs, legs and lower back.
- Stand on a flat surface with your legs apart.
- Turn your right foot outward and make a 90 degrees angle.
- Turn left foot inward by 15 degrees.
- Raise both the arms, with palms facing upward.
- Bend your right leg and align your knee and ankle.
Boat Pose/ Nauka Asana
The Naukasana or the Boat pose is another yoga asana, which strengthens the back and abdominal muscles and tones the arm and leg muscles. It is also helpful in losing weight and treating a hernia.
- Lay down on your back.
- Raise both the upper and lower portions of your body, making your body rest on your buttocks.
- Rest your hands in the air beside your body.
- Stay in this position for at least 2 minutes.
- Repeat 10 times a day.
Downward facing dog/ Adho Mukha Svanasana
This pose strengthens the deep abdominal muscles that stabilize the spine. The downward facing dog pose also increases the blood flow in your brain and also relieves the back pain. Moreover, it also stretches the hamstrings and calves and strengthens the arms, legs, and back.
- Settle on the floor with your hands and knees. Adjust your wrists under the shoulders and knees under your hips.
- Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
- Exhale and slowly lift your knees away from the floor. Lengthen the tailbone and press it towards the pubis.
- Lift the sitting bones towards the sky and draw your inner legs to the groin.
- Gently push your top thighs and stretch your heels to the ground. Straighten your knees and firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
- Firm your outer arms and press your index fingers to the floor. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone.
- Keep the head between the upper arms; don’t let it hang.
- Stay for 2-3 minutes.
- Relax and rets in the Child’s Pose.
- Repeat 3-5 times.
- So indulge in the practice of these yoga poses regularly and strengthen your core muscles. Keep your core healthy with daily yoga.