A strong core is not only the secret to a toned waist, but also the foundation for a solid posture, stability and flexible mobility. According to the Harvard Medical Center, the core not only includes the abdominal muscles but also the pelvic floor muscles, the cranial muscles, the interlace muscles and muscle groups around the spine. Strengthening these muscles helps you maintain better balance, prevent injuries and support sports activities.
Yoga is considered an effective and gentle method to build core strength without the need for heavy weights or complex machinery. According to Siddhaa Akshar, a Himalaya yoga expert: Yoga not only trains the body but also connects the mind and breathing. When you focus on breathing in the poses, you are activating the deepest muscles in the core effectively and safely."
5 outstanding yoga poses to help you increase core strength and balance:
Plank pose (Phalakasana)
How to do it: Keep your body in a push-up position, arms under your shoulders, legs straight. Tighten your abdomen, keeping your person straight from head to heels.
Benefits: Strengthen the abdominal, shoulder and chest muscles, while improving overall endurance.
Boat pose (Navasana)
How to do it: Sit balanced on your bones, lift your legs off the ground, keep your back straight, arms parallel to the floor.
Benefits: Focus on deep abs, improve balance and concentration.
Side plank pose (Vasisthasana)
How to do it: From basic planks, move your weight to one side, lift the other hand up, stack your legs or cross your arms.
Benefits: Increase interestal muscle strength and improve side coordination.
Warrior Pose III (Virabhadrasana III)
How to do it: Stand up straight, put your weight on one leg, lean forward and lift your back leg, arms straight out in front.
Benefits: Exercise throughout the body, especially the muscles of the legs, back and abdomen, enhancing balance.
Bridge pose (Setu Bandhasana)
How to do it: Lie on your back with your knees bent, your feet close to your hips. Lift your hips off the floor, tighten your glutes and abdomen.
Benefits: Strengthen your lower back, buttocks, and abdomen, while opening your chest and stretching your spine.
Combining breathing techniques properly
In yoga, breathing is a bridge between the physical and mental health. Take a deep breath as you enter the pose, keeping your breathing steady while maintaining it, and exhale as you tighten your core. This way of breathing not only increases the effectiveness of exercise but also helps the mind stay alert and reduce stress.
American fitness expert Dr. Dana Santas, a yoga trainer for professional athletes, commented: Core yoga poses such as plank or III warrior not only help increase strength, but also improve athletic performance thanks to better coordination between major muscle groups.
If you are just starting out, practice each pose for 20-30 seconds, then gradually increase the time as your body has adapted. Maintaining regular exercise not only improves the body but also raises awareness of the body, a factor that helps prevent injuries in daily life.
