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5 Yoga Poses to Strengthen Your Core

May 25, 2022 2 min read

No matter what type of sport or physical activity you practice, having a strong core can make the difference between good or bad form. However, the importance of this part of our body goes beyond athletic performance or having rock hard abs.

Why does a strong core matter?

Anatomically speaking, the core is more than the famous “six pack.” It is made up of muscles that weave through the spine, surround the rib cage and join with the pelvis. This complex system allows you to breathe, rotate your torso, flex and extend your spine, and stabilize your pelvis. Therefore, in order to have a gravity-defying core we need to exercise its entire circumference.

Core strengthening yoga poses

The following asanas will work different sections of your core. Begin with a few rounds of sun salutations and finish in Savasana.

1) Plank Pose (Phalakasana)

Start by holding the pose for 30 seconds and build up to two minutes.
Maintain a line from your head to your tailbone – don’t let your glutes pop.

Challenge: Lift one leg at a time or do a forearm plank.

2) Side Plank (Vasisthasana)

Focus on lifting your hips and engaging the core to find balance.

Challenge: If you feel strong, try straightening your top leg and grabbing your big toe.

3) Boat Pose (Navasana)

Focus on form first. If straightening your legs compromises your lower back, do it with legs bent at 90 degrees. Read more on preparing your body for Boat Pose.

Challenge: Do a few pulses.

4) Reverse Tabletop Pose (Ardha Purvottanasana)

Push against the floor with your hands and feet to lift.
Tighten your core and don’t let your chest drop.

Challenge: Lift and straighten one leg at a time.

5) Upward Extended Feet Pose (Urdhva Prasarita Padasana)

Avoid straining your lower back by placing a folded blanket under your sacrum. A strap can be used for additional stability and support.

Challenge: Slowly lower one leg at a time.

In this brave new world of body positivity, a healthy core means more than having a flat stomach. Practicing these core strengthening asanas will build stability, increase your range of motion and improve your posture.

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5 Yoga Poses to Strengthen Your Core

Why does a strong core matter?

Core strengthening yoga poses

1) Plank Pose (Phalakasana)

2) Side Plank (Vasisthasana)

3) Boat Pose (Navasana)

4) Reverse Tabletop Pose (Ardha Purvottanasana)

5) Upward Extended Feet Pose (Urdhva Prasarita Padasana)

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