Yoga-based core workouts have gained popularity as people recognize the importance of maintaining a strong core for overall health and fitness. These workouts combine traditional yoga poses with specific exercises targeting the muscles in the abdominal area, lower back, and hips. They provide a challenging and effective workout that improves balance, stability, and posture. Whether someone is a seasoned yogi or new to the practice, these workouts can help build a stronger, healthier, and more resilient body.
Here are the seven best yoga-based core strengthening exercises:
The plank pose is an excellent exercise for strengthening the core muscles, which are essential for good posture and overall fitness. When you hold the plank position, you engage your abdominal, back, and shoulder muscles, which helps to improve your balance, stability, and posture. The plank pose also helps to tone and strengthen the muscles of the arms, legs, and back, making it a full-body workout.
Practicing the plank pose regularly can help to improve your core strength, which can translate into better performance in other core workouts, such as Pilates or weightlifting. Moreover, incorporating plank pose into your core workout routine can help to deepen your yoga practice by enhancing your body awareness and breath control, while also providing an effective way to strengthen your core.
Boat Pose, or Navasana in Sanskrit, is a posture that is known for its ability to strengthen the core muscles. To practice boat pose, sit on the floor with your knees bent, and feet flat on the ground. Then, lean back slightly, engage your abdominal muscles, and lift your feet off the ground. Extend your arms forward and parallel to the floor, and hold the pose for several breaths.
The boat pose engages the muscles of the abdomen, back, hips, and legs, making it an excellent exercise for toning and strengthening the core. This posture can also improve digestion and relieve stress, making it a great addition to any core workout routine. By practicing boat pose regularly, you can improve your overall core strength and stability, which can help you in other physical activities and sports.
See Also: 10 Yoga Poses to Strengthen Your Core
Side plank, or Vasisthasana in Sanskrit, is a posture that targets the core muscles, particularly the obliques, the muscles located on the sides of the abdomen. To practice the side plank, start in the plank position, then shift your weight onto your right hand and the outer edge of your right foot. Stack your left foot on top of your right foot and lift your left arm towards the sky. Engage your core and hold the pose for several breaths before repeating it on the other side. Side plank strengthens the core, improves balance, and tones the muscles of the arms, shoulders, and legs.
It also stretches the muscles of the wrists and arms, making it an excellent pose for those who spend a lot of time typing or using a computer. Practicing side planks regularly can help to improve your overall core strength, stability, and balance, making it a great addition to any core workout or fitness routine.
Upward-facing Dog Pose
Upward-Facing Dog Pose, or Urdhva Mukha Svanasana in Sanskrit, is a posture that is often practiced as part of the Sun Salutation sequence. To practice the upward-facing dog pose, start by lying face down on your mat with your hands next to your shoulders. Press your palms and the tops of your feet into the mat, and on an inhalation, straighten your arms to lift your chest and head off the floor. Keep your shoulders relaxed and away from your ears, and engage your core muscles to support your lower back. Hold the pose for several breaths, then release it back down to the floor.
Upward-facing dog pose strengthens the muscles of the arms, wrists, and back, while also stretching the chest, abdomen, and thighs. It can help to improve posture, relieve back pain, and stimulate the organs of the abdomen, making it a great pose for overall health and well-being. By practicing the upward-facing dog pose regularly, you can improve your overall strength, flexibility, and range of motion.
Dolphin Plank Pose
Dolphin plank pose, or Makara Adho Mukha Svanasana in Sanskrit, is a posture that combines the strength-building benefits of plank pose with the upper body and core strengthening benefits of dolphin pose. To practice the dolphin plank pose, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your forearms to the floor, keeping your elbows directly under your shoulders. Press your forearms and palms into the floor, and lift your hips towards the ceiling, coming into a modified downward-facing dog pose. Engage your core and hold the pose for several breaths before lowering back down to the plank position.
The Dolphin plank pose strengthens the muscles of the arms, shoulders, core, and legs, making it an excellent exercise for overall body strength and stability. It also improves posture, enhances body awareness, and can help to relieve stress and tension. By practicing the dolphin plank pose regularly, you can improve your overall physical strength, balance, and flexibility.
Bridge pose, or Setu Bandha Sarvangasana in Sanskrit, is a posture that helps to stretch and strengthen the back, legs, hips, and chest. To practice bridge pose, lie on your back with your knees bent and your feet flat on the ground. Place your arms at your sides with your palms facing down. On an inhale, press your feet and arms into the floor, and lift your hips towards the ceiling. Keep your thighs parallel to each other and your chin tucked towards your chest. Hold the pose for several breaths before lowering back down to the ground.
The bridge pose stretches the chest, neck, and spine, while also strengthening the glutes, hamstrings, and lower back. It can help to alleviate stress and mild depression, as well as improve digestion and relieve menstrual discomfort. By practicing bridge pose regularly, you can improve your overall spinal health, flexibility, and posture, making it a great addition to any core workout or fitness routine.
Warrior III Pose
Warrior III pose, or Virabhadrasana III in Sanskrit is a challenging posture that strengthens the legs, core, and back muscles. To practice the Warrior III pose, start in Tadasana (Mountain pose), then shift your weight onto your right foot and lift your left leg behind you, keeping it straight and parallel to the floor. Extend your arms forward, palms facing each other. Engage your core muscles to stabilize your body, and reach your arms and leg towards the front of the room. Keep your gaze focused on the ground to help maintain your balance. Hold the pose for several breaths before repeating it on the other side.
Warrior III pose strengthens the muscles of the legs, hips, back, and core, making it an excellent pose for overall physical strength and stability. It also improves balance, focus, and body awareness, making it a great pose for those looking to deepen their yoga practice. By practicing Warrior III pose regularly, you can improve your overall strength, flexibility, and balance, making it a great addition to any core workout or fitness routine.
In summary, these poses are excellent exercises for strengthening the core, improving balance, and increasing overall physical strength and flexibility. By incorporating these poses into your regular core workout routine, you can develop a stronger, more stable core and improve your posture and body awareness. Whether you’re a beginner or an experienced yogi, these poses can provide numerous health benefits for both the mind and body. Regular practice of these poses can also help to alleviate stress, improve digestion, and relieve tension in the muscles, making them an essential part of any healthy lifestyle.