Conditioning your core is important for proper posture, stability in yoga and support in everyday movements. These yoga poses will activate and strengthen your core muscles.
You have probably heard an instructor say “engage your core” in a yoga class. Whether you are balancing on one leg, transitioning between poses, sitting on the ground or squatting to pick something up, having a strong core is essential in supporting your body — both on and off the mat.
The core includes not only the abdominal muscles, but also the diaphragm, spinal muscles, hip joints and pelvic floor. The core supports proper form and posture, provides stability and balance and assists with many day-to-day movements like bending over, lifting heavy items and walking. Strengthening your core can even help reduce or prevent lower back pain.
So, how do you strengthen your core? Hint: it doesn’t have to involve doing a million crunches to get “six pack” abs. This 12-minute video will work your entire core to improve your alignment, strengthen your muscles and support many foundational yoga postures. Make sure you are cleared by a doctor before exercising.
You can repeat the video multiple times for a longer challenge or try different variations of the poses throughout the week to continue building strength. Each posture in the video is outlined below.
Roll Ups
Take a seat with your legs in front of you, knees bent and feet on the ground
Reach your arms in front
Exhale and roll down to the mat one vertebrae at a time
Inhale and roll back up to a seated position
Repeat 5-10 times
Supine Spinal Twist (Supta Matsyendrasana) With Breath
Lay down on your mat
Reach your arms to the sides
Lift your legs up with your knees bent, coming into a reclined table top position
Inhale and lower both legs over to the right
Exhale and raise both legs back to center
Inhale and lower both legs over to the left
Repeat 3-5 times on each side
Cat/Cow (Marjariasana/Bitilasana)
Begin on all fours in a table top position (bharmanasana) with your shoulders over your wrists and your hips over your knees
As you inhale, drop your belly, open up through your chest and reach the crown of your head up to extend your spine for cow pose (bitilasana)
As you exhale, engage your core, round your spine and gently let your chin come toward your chest (marjariasana)
Repeat several times
Bird Dog/Balancing Table (Dandayamana Bharmanasana)
Begin in a table top position (bharmanasana)
Lift your right leg behind you. Turn your toes down toward the mat and flex your foot
Lift your left arm in front of you. Turn your thumb up to the ceiling
Engage your core by hugging your belly button in and up
As you exhale, bring your right knee and left elbow toward the center of your body. Round your spine
As you inhale, lift your right leg behind you and your left arm in front of you
Repeat 3-5 times on that side
Return to table top
Repeat on the other side
Plank (Phalakasana)
From downward-facing dog (adho mukha svanasana), shift forward so your shoulders are over your wrists and your heels are over your toes
Your body should be in a straight line from your head to your heels
Engage your core by hugging your belly button in and up
Squeeze your glutes
You can lower your knees down to the mat for support
You can come onto your forearms to relieve tension in your wrists
Hold the plank and breathe for 30 seconds to 1 minute
Side Plank (Vasisthasana)
From plank (phalakasana), walk your left hand to the center of the mat
Position your left leg as a kickstand by lowering your knee to the mat
Extend your right leg with your foot parallel to the back of your mat
Reach your right arm up toward the ceiling and spiral your chest open
Engage your core by hugging your belly button in and up
You can move the left leg underneath the right leg for more of a balance challenge
Instead of stacking the legs, you can lift the right leg into the air or into a tree pose variation
Hold the plank and breathe for 30 seconds to 1 minute
Repeat on the second side
Downward-Facing Dog (Adho Mukha Svanasana) With Knee to Nose
Come into downward-facing dog (adho mukha svanasana)
Inhale and lift your right leg into the air for 3-legged dog
Exhale and shift forward, bend your right knee and move it toward your nose
Inhale and extend your right leg for 3-legged dog
Exhale and shift forward, bend your knee and move it toward your right armpit
Inhale and extend your right leg for 3-legged dog
Exhale and shift forward, bend your knee and move it across your body toward your left armpit
Inhale and extend your right leg for 3-legged dog
Exhale and shift forward, bend your right knee and move it toward your nose
Inhale and extend your right leg for 3-legged dog
Exhale and return to downward
Repeat on the second side
Boat Pose (Navasana)
Take a seat on your mat with your legs in front, knees bent and feet on the mat
You can place your hands on the back of your thighs
Lift up through your chest and begin to lean your weight back
Pick your feet up and keep your knees bent
Squeeze your inner thighs together
You can reach your arms forward
You can extend your legs
You can pump your arms
How do you feel after trying these poses? This routine can be a great way to add some movement and energy into your day — even if you are tight on time.
Remember to keep breathing (especially when you are holding a static position and engaging your core). Once you are finished, take a well-deserved stretch in cobra (bhujangasana) or sphinx pose (salamba bhujangasana).
Leave a comment below and let me know which pose was your favorite and which pose was most challenging. If you enjoyed the core sequence, make sure to share it with your yoga community.
With gratitude,
Shannon
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