The 7 best yoga poses to strengthen your core

"Core" is a word taken from English that means "center" or "core". This part of your body is made up of the lower back, the muscles of the hips, the pelvis, and essentially the entire abdominal region. The harmony of these muscles is very important since the core is considered by experts as the most important area of your body.

Strengthening your core gives you not only better stability and balance, but also the strength necessary for your body to support your spine.

Fortunately, yoga is an excellent ally when it comes to strengthening the core; however some postures are more effective than others. Discover which yoga poses strengthen the core the most .

Posturas de yoga para tu rutina de abdomen

7 yoga poses that strengthen the core

1. Plank position (Phalakasana)

This pose requires a certain level of strength, especially in your arms and legs. Reduce back pain, tone your abdomen and improve your flexibility and mood.

To execute this pose:

  1. Start by getting on all four of your supports, hands and knees. Make sure to support yourself on the ground with your hands.
  2. With a strong suction of air, contract your abdomen bringing one leg back.
  3. Slowly bring the other leg back, resting your palms on the ground to form a completely straight line that goes from head to heels.
  4. You must avoid falling to be able to maintain that position, to do so make sure not to raise your glutes or drop your lower back.
  5. Correct the alignment between arms and shoulders and hold this position for 5 slow, deep breaths.
Postura de yoga para fortalecer el abdomen

2. Side plank position (Vasisthasana)

This position improves your balance, strengthens your arms, your back and, above all, your core. To run it:

  1. Get into a plank position.
  2. Shift the full weight of your body onto your left or right hand.
  3. Raise your opposite hand from the floor to the ceiling. Your chest should be open and your body perpendicular to the floor.
  4. Place your top foot on the bottom, keeping your legs straight. Make sure your lower hand is lined up under your shoulder.
  5. Because the upper side of your hips is on the lower side, both hips tend to sag, so you must lift them energetically and contract your abdomen.
  6. Hold that position for 5 to 10 slow, deep breaths, then slowly return to plank pose and switch sides.
Pose de la plancha lateral para fortalecer el abdomen

3. Plank position with knee to elbow

This pose mainly targets all the muscles of your abdomen and glutes. To run it:

  1. Like the previous poses, start from the plank position.
  2. Pushing the air out and contracting your abdomen, bring your left knee down to below your left elbow.
  3. Inhale to return to the starting position by straightening your left leg. It is important that you keep your back completely straight throughout the movement.
  4. Perform this exercise holding 5-10 breaths on each side.
Ejercicios de yoga para hacer el abdomen más fuerte

4. Boat position (Navasana)

The "navasana" is a real challenge, but doing it will provide you with multiple benefits.

This pose not only focuses on strengthening your core, but it also increases your body's endurance capacity and tones and strengthens your arms.

To run it:

  1. Begin by sitting on the floor with your spine completely straight. Your legs should go together and straight.
  2. Then, with your hands resting on the ground, lean back about 45 degrees and helping you raise your legs, keeping them together and straight. You will form a "V" with your body.
  3. Then, maintaining the "V" position, extend your arms so that they are parallel to the ground. Hold this posture for 10 deep, slow breaths.
Mejores posturas de yoga para el core

5. Bridge position (Setu Bandha Sarvangasana)

This is another very common posture, both in yoga and in exercise routines. In addition to concentrating on your core, it also strengthens your legs, glutes and chest.

To execute this pose:

  1. Lie on your back extending your arms and bending your knees. Make sure to fix the palms of your hands on the ground.
  2. Exhale deeply to raise your hips to form a diagonal line from your knees to your shoulders.
  3. Make sure to fully support the soles of your feet. Hold this pose for 10 breaths.
Postura (Setu Bandha Sarvangasana)

6. Lobster position (Salabhasana)

The lobster is one of the most demanding yoga postures , therefore, it brings great benefits to your body and obviously strengthens your core.

Mainly, it focuses on toning the glutes and hips, firming your abdomen and the muscles of the shoulders and lower back.

To execute this pose:

  1. Lie on the floor face down, resting your forehead on the floor and your arms extended to your sides and with the palms of your hands resting on the floor. Make sure to fully stretch your legs.
  2. Inhale deeply and help with the palms of your hands to raise the upper part of the trunk.
  3. Then lift your legs as high as you can. Once you have done this inhale again and lift your legs fully.
  4. Make sure your neck is fully stretched out and continue to breathe slowly and deeply for at least 10 times.
Posturas de yoga para endurecer el core

7. Position of the cat (Marjaryasana) and the cow (Bitilasana)

In general, this posture is used in yoga to warm up the muscles before a more demanding routine. It is also common to see it being applied by beginners, since it is very easy to do; however, it provides significant benefits.

This pose strengthens your wrists and forearms, tones your abdomen, and improves the flexibility of your back. To run it:

  1. Begin by placing your hands flat on the ground, located under your shoulders. Your knees should be off your hips.
  2. As you breathe out deeply, contract your abdomen and arch your back like a cat. Then, gently inhale, reversing position, lifting your head along with your tailbone, and lowering your abdomen.
  3. Keep swapping positions for 10 slow, deep breaths.
Posturas de yoga óptimas para hacer el core más duro

conclusion

Yoga is known worldwide as a lifestyle that rejuvenates your body, improves your mind, and revitalizes your spirit. In this case, we also find that it can be an excellent ally to strengthen your "core" and give you the necessary vigor in the upper body of your body.

References

  • Braverman, J. 10 Yoga Poses to Strengthen Your Abs. For Livestrong. [Revised April 2019].