5 Yoga Poses That Build Strength in Your Core
Yoga poses is not only for stretching and toning – it can also be an impactful way to build strength in the muscles throughout your body. Quite simply, it takes a lot of strength to hold your body in a specific pose or position, and over time, regular practice will strengthen your arms, legs, back, and core. Today we have shared 5 of our favorite yoga poses for building strength.
Why is Core Strength Important?
When you think of building your strength, you might immediately think of the muscles in your arms or legs. However, there is another type of strength that you need to build in your core muscles. Core strength is the ability to stabilize your upper and lower body through the core muscles and help keep your spine in good condition. If your core is weak, you will be more likely to injure your back, knees, hips, and shoulder joints as well as have trouble with your posture. A strong core is also essential for people who participate in sports such as running, tennis, and soccer which require you to have good balance and be able to stay in good posture while moving at high speeds.
What Does a Strong Core Mean?
A strong core means that you have developed core muscles that are able to stabilize your spine. This is essential as a weak core can lead to back pain and injury. A strong core is also key for improving your posture. When you have a weak core and poor posture, you are more likely to have back pain and muscle strain. To have a strong core, you will need to engage your core muscles and build up their strength. This can be done through yoga, as well as many different exercises. There are many different types of yoga poses which target the core muscles and help to build strength in this area.
1. Warrior I / High Lunge
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Take a big step back with one leg, keeping your toes pointing straight ahead. Bend your front knee and straighten your back leg as you stack your back heel over your toes. Tighten your abdominal area, shift your hips forward, and extend your arms overhead. Hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side. As you gain strength, increase the duration that you hold this position.
2. Warrior II
Begin in an upright standing position with your feet considerably wider than shoulder-width apart, maintaining good alignment in your upper body. Bend your left knee and pivot your foot so that your toes are pointing out to the side, ideally at a 45-degree angle. Contract your core and extend your arms out at your sides at shoulder height. Hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side. As you gain strength, increase the duration that you hold this position.
3. Chair Pose
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Contract your abdominal muscles, then bend through your hips and knees to move into a low squat position, similar to sitting in a chair. Extend your arms overhead and hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. As you build strength, increase the duration that you hold this position.
4. High Plank
Move into a 4-point position, with your knees below your hips and your hands beneath your shoulders. Step back with both feet to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Engage your core and hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. As you gain strength, increase the duration that you hold this position.
To make the exercise easier, perform your plank from your knees.
5. Boat
Sit upright on the floor with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and lean your upper body back. Straighten your arms at your sides and extend your legs up toward the ceiling. Hold this position for 10 seconds, maintaining good alignment with your head, shoulders, and hips. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. As you gain strength, increase the duration that you hold this position.
Remember to maintain proper form and good alignment throughout each of these yoga poses for the best results. Do not hold your breath, and remember to breathe deeply throughout each exercise. Over time, you will increase your strength, allowing you to hold these positions even longer. In just minutes each day, you’ll be sure to notice a significant improvement in your overall strength
Conclusion
Yoga is one of the most effective activities for building strength, both physically and mentally. When you first start practicing yoga, you might assume that it’s not a great way to build strength. After all, we often think of yoga as being about being light on our feet and keeping our bodies limber. However, if you dig deeper into the practice, you’ll find that there are many different yoga poses which target specific areas of the body and help build strength.