There are individual yoga postures that you can practice to stimulate your core energy, growth, and strength.
A strong core relieves back pain, helps get a better posture, and can help you look a little leaner.
This article consists of a series of poses that will improve your core muscles. Yoga might not be the best way to get that 6-pack, but it can help you strengthen your core and tone your abs.
So, here they are:
The Boat Pose (Navasana)
The Boat Pose is one of the yoga positions that most work your abs. A steady posture improves stability and mobility that takes the spine through a full range of motion.
Boat Pose is a V-shaped position practised with legs and arms extended. This version is quite effective and serves as a good beginning point.
Hold this posture with deep breaths. Breathing is essential to this position and most yoga postures.
First, inhale to keep the stretch in your back. Experience the breath rise and fill your lungs. When you exhale, you should contact your abdominal muscles. In yoga, this is called the Abdominal Lock.
Doing this posture will strengthen your back and tighten the muscles. Hold the pose for 10-20 breaths, take a break, and repeat two more times.
Dolphin Plank Pose (Halasana)
This pose is also known as Plank Pose. However, it is named after the dolphin that resembles the one who practices this pose.
The Dolphin Plank Pose is a simple yoga position that helps strengthen your core.
You will need a yoga mat and a little bit of space to practice this pose. Stay in the Dolphin Plank Pose for 20-30 seconds and breathe slowly. If you have any pain, skip this one and remain on your knees instead.
Side Plank Pose
The Side Plank Pose is a core yogic posture with both an arm extension and a side bend. This pose strengthens your core, keeps your spine and shoulders in the correct position, and increases your mobility.
Hold this posture for a few seconds, and then release it slowly. Breathe in and breathe out as you hold the pose.
Cat-Cow Pose (Marjaryasana)
This pose is done with the legs stretched to the left and right sides. A cat’s back resembles a cow’s back, so this posture is called Cat-Cow Pose.
It helps strengthen your core muscles and improve your balance, especially those involved with good posture.
Bridge Pose (Setu Bandhasana)
The Bridge Pose is a good yoga position for strengthening the muscles of your torso and back. It also serves to tone your abdominals.
This posture should be done with a yoga mat and pillows under your knees if you have any back pain.
Locust Pose (Salabhasana)
This pose is good for strengthening your lower abdomen and buttocks. It also requires balance, flexibility, and arm strength. Be sure to warm up for this pose. It can also provide respiratory and diaphragmatic breathing.
In this position, feel your arms taut and let them fall to the side. Hold this posture for 10-20 breaths, take a break, and repeat two more times.
Wheel Pose (Chakrasana)
It is considered a “full” backbend which you can perform after you’ve warmed up with Bridge Pose. It will stretch your entire spine as it encompasses your back, a significant part of your core system.
It is excellent for both physical and spiritual balance. This pose's trick lies in keeping your weight on your heels during the first part of the motion.
Crane (Crow) Pose (Karnapidasana)
This pose is perfect for tightening the gluteus maximus. It will also strengthen and help tone your abdominal muscles.
It is a slow-motion that requires holding your breath. Hold the pose for 10-20 breaths, take a break, and repeat two more times.
Knee-to-Arm Plank Pose
It is a challenging yoga pose, but the benefits for your core muscles are worth it. It requires body strength and stability.
Do this posture to get a good backbend workout that will help you strengthen your core and tone your abs.
Upward-Facing Plank Pose (Urdhva Mukha Svanasana)
This pose helps tone your abdominal muscles and strengthens your back. It is a good pose for all levels of fitness. It also provides good spinal alignment.
Camel Pose (Ustrasana)
Camel pose is a deep backbend and an excellent stretch for the front of your body. Yoga is a great way to increase core strength that can help with the flexibility and stability of your spine. It has a significant impact on your mind and body.
Half-Moon Pose (Ardha-Halasana)
This posture is a good backbend that helps stretch and strengthen your spine and abdominal muscles. It also gives you mental calmness and concentration during this pose.
Bow Pose (Dhanurasana)
It is a backbend that builds strength in your abdominal and upper core muscles, but you should do it carefully.
People with high blood pressure or hernias should skip this posture. It is also not recommended for beginners.
Chaturanga / Low Plank
A great deal of motion is required in the low plank pose, and it simultaneously involves many muscle groups.
While it primarily works on building the core, it also strengthens your forearms and improves wrist flexibility.
Warrior III pose is effective for building core strength as well as multiple muscle groups. Standing on one leg can help to increase awareness and improve your balance.
By extending your leg behind you, you're also strengthening your glutes and erector spinal muscles. In addition, it elongates your back to promote spine rotation.
The purpose of yoga is to get a better life. Yoga bridges the gap between your mind and body, as it is a perfect practice for boosting energy and improving mood.
It is a great way to become more balanced in all aspects of your life: physically, mentally, emotionally, and even spiritually.
I hope you have found this article helpful in learning how to do yoga and mastering all of the poses you need for your core health.
I also hope that you will use what you have learned to improve your life and make it better in all ways.