A strong core is essential if you wish to maintain an active lifestyle. Especially if you are athletic then a core workout is a very important aspect of fitness regime.
There are ways to strengthen the core with yoga poses. The advantage of applying yogic techniques is that you can gradually increase your stamina and core strength without any risk of injury. Once you are in the pose, hold it for a short duration of time and you can gradually increase the length of time.
Improved sports performance is an added benefit of a strong core workout. When your core is strong, you also have more balance and stability in your posture. Activities such as walking and running are more efficiently conducted as well.
Below are some of the best poses for a great core workout.
This is one of the best poses to strengthen the core at the same time improve digestion, strengthen the arms as well as the legs, calm the brain, relieve mild depression, stress, et al.
Before getting into the Dolphin pose, one ought to start to warm up the body by doing the Standing Forward Bend, the Dolphin Plank Pose, and the Cow Face Pose. After doing the dolphin pose as long as it is comfortable, follow it up with the Locust Pose.
Lie on your stomach with your legs stretching out from your body. Extend your body, lifting up your chest, neck, and arms. Your legs should be strong and your back muscles will do most of the work. Reaching behind your back, link your fingers together and straighten your arms like your legs. Breathe shallow through this pose, keeping your chest open and lifted and gazing ahead of you.
Crane (Crow) Pose
Many individuals disregard the Crane Pose since it comes off as difficult especially when lifting off from the floor. It gets easier when the yogi squats on a block putting the feet a few inches from the floor.
Prepare to get into this pose by performing the Downward-Facing Dog Pose, the Plank Pose, the Bound Angle Pose, Child’s Pose, and the Hero Pose. The poses will help one to stretch and prepare to get into the Crane Pose.
To get into the crane pose, tuck yourself in a ball-like position just as though you are to do a somersault.
Place your palms on your yoga mat while moving to bend your elbows and resting the rear of your upper arms on your shins. Carefully shift your arms on the balls of your feet and move the weight to your hands by leaning forward. Tuck your knees into the rear of your arms and after carefully locating you balance, straighten your arms.
After a few repetitions of the pose, follow it up with the Plank Pose, Downward-Facing Dog Pose, and the Four-Limbed Staff Pose. Not only does the Crane Pose help in strengthening the core, but it also opens the groins, stretches the upper back, arms, and the wrists.
For a beginner doing these yoga poses to strengthen the core, it is best to have a partner to help in the poses. There are available variations that will help one get into the poses with time.
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