Yoga Core Practice - Yoga Poses For Core Strength - Yoga for Abs and Core
Yoga Poses for Abs Library
Yoga is a great way to strengthen your deep and abdominal muscles. is a whole-body practice, which builds an integrated core. All of yoga's balancing poses, whether standing, inversions, or , require a stable midsection. Many poses can become dynamic if you particularly want to work your abs. In other words, crunches ahead!
Cat - Cow Stretch
Though cat-cow is usually thought of as a back stretch, the abs have an important part to play as the support system for the spine. Keep your navel drawn in as you move, even when the belly drops into cow position.
Hands and Knees Balance
Lifting opposite limbs, as you do in this balance, is wonderful for core integration. If you want more of a challenge, try drawing your raised knee and elbow together under your belly and then re-extending them. Go through this motion five times on each side.
The motion of a pelvic tilt is essentially the same as a cat - cow (described above). Keep the navel drawing toward the spine as you move through them.
Plank is the most basic arm balance. It's a good place to build strength for more advanced postures. Try holding plank for ten unhurried breaths.
Crow Pose - Bakasana
Balancing your body on your arms takes a lot of core strength, so you're working just by getting into this pose. If you are having trouble, squeeze you knees in strongly and keep your gaze on the floor in front of you, not on your feet.
Headstand - Salamba Sirsasana
Headstand offers numerous opportunities to improve strength. Once you feel comfortable doing the pose in the middle of the room (a great accomplishment on its own), you can start to work on lifting both legs up simultaneously. You can even to a inverted crunch, lowering your legs almost to the floor and then lifting them back up to vertical.
Scale Pose - Tolasana
If you're wondering how to get the strength to lift both legs off the floor, the answer is in your core. To get an idea of what that feels like, try doing the pose with a block under each hand.
Video: Transverse Abdominis Exercises - see my full library at www.momsintofitness.com
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