Thursday, 22 December 2011
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It can provide you with greater peace of mind, clarity, strength be it physical, mental or emotional, better sleep, more concentration, less stress and a more optimistic outlook. Specific yoga positions can help you strengthen your core muscles, which gives you better posture and helps prevent developing heart-related diseases that are associated with having a waistline that is out of proportion with the rest of your body.
Crescent moon
Crescent moon, or chandrasana, is another easy beginner's pose. It focuses on stretching and strengthening the core muscles, especially the obliques, while improving posture and balance. Stand straight, with your hands overhead and interlacing your fingers. Point the index fingers up while pressing your feet firmly into the floor, reaching the crown up and relaxing the shoulders. While exhaling, press the right hip out to the side and arch your body to the left. Breathe deeply for several breaths before repeating on the other side.
Four limbed staff pose
Traditionally known as Chaturanga Dandasana, four-limbed staff pose is a good core-strengthening yoga pose to move into from the plank position. The two poses are often combined to create a yoga-style push up. To get into four-limbed staff pose, start in plank pose, then exhale and slowly move your torso and legs towards the floor. Lower your body until it is just a few inches off the floor, and then hold yourself in the position, using your core strength combined with your arms and legs to hold the pose. To tone core abdominal muscles, stay in four-limbed staff pose for 10 to 30 seconds and release with an exhale.
Boat pose
The full yoga boat pose is a balancing posture that effectively helps build core strength. To achieve boat pose, start in a seated position, then lift your legs off the floor so that you are balancing on your tailbone while keeping your back straight. Your legs should be straight with your feet about 45 degrees off the floor. Raise your arms and stretch them in front of you, reaching them toward your outstretched legs. When you are in the full boat pose, your back and legs will appear to form the shape of the letter V when viewed from the side. Increase your core strength by balancing in boat pose for 10 to 30 seconds to start, eventually trying for holding the pose for a full minute.
Chair pose
Also known as fierce pose, chair pose is a challenging yoga posture that works the core abdomen as well as the leg muscles. You can find chair pose by starting in a standing position, then squatting back as if you're sitting in an invisible chair. Bend your knees and sit, optimally reaching a 90 degree bend in the knees. Reach your arms up overhead to achieve the full pose. Make sure to engage your abdominal muscles while in chair pose to keep your lower back straight and strengthen your core.
Standing forward bend
As the name suggests, the standing forward bend involves bending over while standing. This position not only strengthens your core muscles, but is also thought to stimulate your liver and kidneys; helps relieve insomnia and headaches and improve your digestion.
Top 5 yoga poses for strengthening the core
Crescent moon
Crescent moon, or chandrasana, is another easy beginner's pose. It focuses on stretching and strengthening the core muscles, especially the obliques, while improving posture and balance. Stand straight, with your hands overhead and interlacing your fingers. Point the index fingers up while pressing your feet firmly into the floor, reaching the crown up and relaxing the shoulders. While exhaling, press the right hip out to the side and arch your body to the left. Breathe deeply for several breaths before repeating on the other side.
Four limbed staff pose
Traditionally known as Chaturanga Dandasana, four-limbed staff pose is a good core-strengthening yoga pose to move into from the plank position. The two poses are often combined to create a yoga-style push up. To get into four-limbed staff pose, start in plank pose, then exhale and slowly move your torso and legs towards the floor. Lower your body until it is just a few inches off the floor, and then hold yourself in the position, using your core strength combined with your arms and legs to hold the pose. To tone core abdominal muscles, stay in four-limbed staff pose for 10 to 30 seconds and release with an exhale.
Boat pose
The full yoga boat pose is a balancing posture that effectively helps build core strength. To achieve boat pose, start in a seated position, then lift your legs off the floor so that you are balancing on your tailbone while keeping your back straight. Your legs should be straight with your feet about 45 degrees off the floor. Raise your arms and stretch them in front of you, reaching them toward your outstretched legs. When you are in the full boat pose, your back and legs will appear to form the shape of the letter V when viewed from the side. Increase your core strength by balancing in boat pose for 10 to 30 seconds to start, eventually trying for holding the pose for a full minute.
Chair pose
Also known as fierce pose, chair pose is a challenging yoga posture that works the core abdomen as well as the leg muscles. You can find chair pose by starting in a standing position, then squatting back as if you're sitting in an invisible chair. Bend your knees and sit, optimally reaching a 90 degree bend in the knees. Reach your arms up overhead to achieve the full pose. Make sure to engage your abdominal muscles while in chair pose to keep your lower back straight and strengthen your core.
Standing forward bend
As the name suggests, the standing forward bend involves bending over while standing. This position not only strengthens your core muscles, but is also thought to stimulate your liver and kidneys; helps relieve insomnia and headaches and improve your digestion.
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