Strengthen Your Core

Last updated: Feb 8, 2017  |  777 Views  |  Blog Content

Strengthen Your Core

Get your abdominal muscles strengthen with core yoga poses that helps building up a strong and stable center.

Start with Navasana: Get Bold, Boat Pose!

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.

Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.

Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.

Eka Pada adho Mukha Svnasana - One-Legged Down Dog

Mindfully work your legs. Firmly press your palms down on your quadriceps muscles, inviting your femurs to move earthward toward your hamstrings. Then, actively engage your quadriceps as if they were moving up your leg bone toward your hips. At the same time, extend energy out through your feet.

If you feel constricted in your neck or chest, it’s OK to keep your arms open in a V shape, allowing your shoulders to stay relaxed. But don’t forget to keep working your legs at the same time.

 

Come into Downward Dog Pose. Reach your sitting bones up, lifting your pelvis away from your ribs. If you can’t figure out how to do that, remember what it felt like to activate your arms and legs in Dandasana. Press down with your hands and reach out through your heels, just as you did lying on your back. Bend your knees slightly and engage your quadriceps muscles to direct your thighbones up and back as you slowly straighten your knees. As you do this, feel the pelvis reach up and the side waist lengthen.

The more awareness you cultivate for how your torso and limbs work together to create the shapes, the easier it is to fire up your core.

Side Plank Pose

Perform Adho Mukha Svanasana. Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.

 

Outfit: Vickie Vibe CreActive Wear

Instructor: Som Cheng

Content Credit: Yoga Journal

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