The ancient practice of yoga is mostly associated with offering relaxation but did you know it also offers a myriad of poses specifically designed to strengthen and tone the core muscles? Whether you’re a seasoned yogi or a newcomer to the practice, incorporating these yoga asanas into your routine can help you cultivate robust and stable core muscles:
Phalakasana (Plank): Plank pose effectively targets the abdominal muscles, lower back, and shoulders, promoting overall core strength and stability. Begin in a push-up position with your wrists directly under your shoulders. Engage your core muscles and keep your body in a straight line from head to heels. Hold this position for 30 seconds to a minute, focusing on maintaining steady breath and a firm, stable core.
Adho Mukha Svanasana (Downward-Facing Dog): This pose not only strengthens the core but also stretches and tones the entire body, promoting flexibility and balance. Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Lift your hips towards the ceiling, straightening your arms and legs to form an inverted V shape with your body. Press your heels down towards the ground while actively engaging your core muscles to lengthen the spine. Hold this pose for 1-3 minutes, breathing deeply and focussing on creating space and length in the torso.
Virabhadrasana (Warrior Pose): It strengthens the core, legs, and stabilising muscles, while also improving concentration and focus. Begin in a standing position, with your feet hip-width apart. Shift your weight onto your right foot and extend your left leg straight back behind you, parallel to the ground. Simultaneously, hinge forward at the hips, keeping your torso and left leg aligned with the floor, while extending your arms forward alongside your ears. Engage your core to maintain balance and stability in this challenging pose. Hold for 20-30 seconds before switching sides.
Setu Bandhasana (Bridge Pose): Bridge pose strengthens the core, glutes, and lower back, while also relieving tension and promoting spinal flexibility. Lie on your back with your knees bent and feet hip-width apart, flat on the floor. Press into your feet as you lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Interlace your fingers beneath your back and press your arms into the ground for support. Engage your glutes and core muscles to lift higher, while keeping your neck and shoulders relaxed. Hold for 30 seconds to a minute, breathing deeply into the chest and abdomen.
Navasana (Boat Pose): Navasana strengthens the entire core, including the abdominals, hip flexors, and spine. Sit on the floor with your legs extended in front of you. Lean back slightly, balancing on your sit bones, and lift your legs off the ground, bringing them to a 45-degree angle with the floor. Extend your arms parallel to the ground, palms facing each other. Keep your spine straight and engage your abdominal muscles to support your lower back. Hold this pose for 20-30 seconds, gradually working up to longer durations as you build strength.
