Core strength is important for many reasons. It helps maintain balance, improves posture, and can help prevent injury. There are a lot of workouts and exercise programs that strengthen your core and upper body, like yoga for core strength, Pilates, aerobics and circuit training.
But did you know that yoga can also be a great way to strengthen your entire core system?
If you love yoga and are looking for a way to incorporate a core workout into your routine, you’ve come to the right place.
This blog post will discuss how yoga practice can help in core strength and explore poses that will make your abdominal muscles stronger and leaner.
Why is core strength necessary?
Your core strength is essential for many reasons. For one, it helps maintain balance and stability, which can prevent falls and injuries. Core strength also helps improve posture, making you appear more confident and poised.
But what yoga does for your core system is even greater than that of other exercises because yoga requires complete body awareness along with core strengthening. Your deep stabilizing muscles are engaged every time you do yoga poses. It also improves posture while keeping you injury-free in everyday life.
Yoga poses that strengthen the abdominal muscles are some of the best yoga exercises to help with these things because they support your abs and your entire core system.
What is yoga?
Yoga is a physical, mental, and spiritual practice that originated from ancient India. It is an excellent approach to fitness that can help you become more flexible and stronger while also improving your focus and mental clarity.
Today, yoga is one of the most popular fitness activities around the globe. It is known to help people from all walks of life because the practice can be adapted for almost anyone, regardless of age or physical condition.
How does yoga strengthen your core muscles?
One of the main reasons yoga is beneficial for strengthening the core is that it helps improve flexibility in muscles around this area of the body.
When yoga is practiced regularly, muscles in the abdomen and back become more flexible. This allows them to move without resistance or injury while also making it possible for you to do specific yoga poses correctly.
As a result of improved flexibility, yoga can help improve posture by allowing your spine an opportunity to align correctly when standing or sitting.
Beginners and those experienced in the practice can easily do these poses, provided they warm up first and follow yoga breathing techniques to relax.
What do I need when doing core yoga poses?
To do yoga, you need very little equipment. All you need is a yoga mat and the desire to practice yoga regularly. You also don’t need to hire a yoga instructor or buy expensive workout accessories to get started.
However, if you feel that you need yoga accessories to make poses more accessible and more convenient, you can choose to use the following props:
– yoga blocks: these come in different sizes and shapes, but they all serve the same purpose of making yoga postures easier by elevating parts of your body so that they align better with gravity
– yoga straps: good quality straps allow for improved flexibility over time because they bring limbs closer together, which helps lengthen muscles around them.
– exercise balls ( stability balls): apart from helping with yoga poses that require elevation, stability balls can also be used when doing yoga exercises that strengthen the core.
10 Best Yoga Poses For Strengthening The Core
Many yoga poses can help strengthen your core muscles, but we have selected the best ones based on ease of practice and effectiveness.
Plank Pose (Phalakasana)
Planks work on strengthening your chest, arms, and abdominal muscles. In yoga, the plank pose is referred to as Phalakasana.
This yoga posture is a great way to strengthen your upper body while also improving core strength.
To do a plank pose, start by facing the floor and placing your hands on either side of you. Make sure that they are directly under your shoulder blades to support yourself as needed. Your ankles should be together with feet flexed so that heels are touching each other. Then, think about pushing both hips forward while keeping your back straight and your gaze fixed on the floor.
Keep in mind that yoga practitioners are always encouraged to keep breathing during yoga poses, so you should be doing this when holding a plank pose.
Boat Pose (Navasana)
Boat Pose or Navasana strengthens the abdominal muscles and the back while also improving your balance.
Start in a seated position with legs stretched out in front of you, then lean slightly backward. Make sure that both knees are bent at 90-degree angles, so they are directly above your ankles.
Next, inhale while lifting the feet off of the yoga mat and straightening both legs in front of you so that they are parallel to each other. Then, exhale as you slowly lower your body back down into a sitting position with bent knees while keeping your arms stretched above your head.
Side Plank Pose (Vasisthasana)
The side plank pose is another yoga exercise for strengthening the upper body and core muscles. This yoga posture makes your internal and external obliques stronger while also improving balance, coordination, and stability.
Start by lying down on your right or left side. Position yourself so that your weight is balanced evenly between hips and shoulders while keeping both legs straight at hip height.
Next, rest the top elbow of the same side arm onto the yoga mat for support. Then, straighten the arm in front of you while keeping your hips raised and legs stretched out to form a diagonal line with them. You can also choose to bend your right or left knee instead of keeping both legs raised if you have difficulty balancing this way.
Dolphin Pose (Ardha Pincha Mayurasana)
The dolphin yoga pose is a great way to strengthen your shoulders, wrists, and core muscles. For yoga practitioners who want an extra challenge that will also help improve flexibility in the spine, this challenging pose can be done daily after practicing other poses for five minutes or more.
To do the dolphin yoga pose, start by lying down on your yoga mat then positioning yourself so that you are face-down. Place hands underneath shoulders with palms facing downward and fingers spread apart before pushing up to lift the upper body off of the yoga mat while keeping legs straight without locking knees.
Next, breathe normally as you hold this yoga posture while making sure to keep the legs straight for a strong core.
Tree Pose (Vrikshasana)
Tree yoga pose can help improve your coordination and stability, making it a great choice to include in almost any yoga practice.
To start doing the tree pose, stand with feet together, then spread them apart to be hip-width. Next, bend the right knee while placing the heel of your foot against the yoga mat, then place the sole of the left foot on the inside portion of the right thigh for support before reaching hands above the head to stretch the whole body upwards through arms and legs.
Make sure that you breathe throughout this yoga posture by keeping your shoulders relaxed down from your ears and looking straight ahead to avoid straining your neck.
Cobra Pose (Bhujangasana)
The cobra yoga pose is excellent for strengthening your back, core, and arms while improving flexibility in the spine.
To begin doing this, start by lying face-down on a yoga mat with legs together, then place hands underneath shoulders about one hand width apart before pushing up to lift the upper half of the body off the yoga mat while keeping feet flat on the yoga mat.
Next, breathe as you hold this yoga pose for five deep breaths before coming out slowly and resting your upper back onto the yoga mat to relax the muscles used in performing this posture.
Warrior 1 (Virabhadrasana 1)
The yoga warrior pose is another great yoga posture for strengthening the arms and legs while also helping to improve coordination. With an emphasis on lengthening your side body, this yoga pose can help you improve balance while calming yourself mentally through deep breathing after performing it for at least five minutes.
To start, stand with feet together, then step back about four to six inches apart while turning right foot out and left foot in. Next, turn the torso to the side that the front leg is pointing towards before placing your yoga mat near your hips for support as you bend both knees down into a lunge position.
Finally, stretch arms parallel to the yoga mat while keeping the knee bent at a 90-degree angle and hold this yoga pose for five deep breaths before switching sides.
Chair Pose (Utkatasana)
The chair pose is a great way to strengthen your arms, legs, and core muscles. This yoga posture can also help improve balance while strengthening the ankles for yoga practitioners who want an easy way to work on their strength at home without equipment or attending classes.
To begin doing this yoga pose, stand with feet together and arms by your sides before exhaling and bending knees to squat down as if sitting in a chair.
With legs bent, slowly lift your arms up overhead with palms facing together before lowering them back down to your side once more.
Warrior 3 (Virabhadrasana III)
Warrior 3 is a yoga pose that is great for strengthening the core, legs, glutes, back muscles, and arms. This yoga posture can also help improve balance, making it an excellent choice to include in almost any yoga routine.
To start doing this yoga pose, stand with your feet together, then step back about four to six inches apart while slowly lifting the left leg straight and putting the weight on your right leg. Then, bend your chest slowly towards the floor with your shoulder blades parallel to the floor. Slowly bring the hands together in a prayer position at the center of your chest.
Mountain Pose (Tadasana)
The yoga mountain pose is a great yoga posture for strengthening your arms, legs, and core muscles. It can also help improve balance while calming yourself mentally through deep breathing after performing it for five minutes.
Start doing the yoga mountain pose, stand with feet hip-width apart, then turn them out slightly while keeping your big toes touching. Next, reach the arms overhead and interlace fingers before inhaling deeply to stretch your body upwards through the yoga mat and fingertips.
If you’re looking for a way to improve your posture, balance, coordination, and core strength at the same time without having to go out of your way or spend an arm and a leg – yoga could be perfect.
With these easy-to-follow poses that can be incorporated into any workout routine (no matter how busy), you’ll feel stronger all over while getting closer to achieving that strong, lean physique.
What are some poses from this article that you’ve tried? Let us know about it in the comments below!