Yoga Pose Archives

All those of you who have been exercising for a long time, and are a professional already know about core exercises. Many people think that only aerobic exercises help to lose weight and look lean. However, you should know a fact. When you lose weight through aerobic exercises, it may lead to sagging of the skin. More often, than not, you only tend to lose the water content in the body. If you practice core strengthening, you will see your muscles getting toned eventually. Core exercises are an integral part of a comprehensive fitness program.

You should know about a few benefits of core exercises, before delving into yoga for core strengthening.

Benefits of Core Exercises

1. Core exercises improve your balance as well as stability. You can impact your pelvic muscles, lower hip muscles, and abdomen in a positive manner. No matter, if you are an athlete or want to engage in daily activities, such exercises will help to make your core muscles stable.

2. You can do core strengthening exercises quite easily, and anywhere. It is due to the fact that they do not require any sort of specialized equipment. If you use your back muscles and abdominal muscles in a co-ordinated manner, it can strengthen your core.

3. When you have strong core muscles, you can go about your daily tasks, without fail. On the contrary, weak core muscles can lead to poor posture and back pain.

Apart from your quintessential fitness program, and gym equipment, you can also strengthen your core muscles. Here we are talking about yoga. Yoga poses can help in core strengthening.

Five Yoga Poses That Are Good for Core Strengthening

Shalabha Asana –

You may also hear the name locust pose associated with the yoga pose. This is a staple in most yoga classes. If you suffer from any kind of shoulder disorder, like frozen shoulder, then also you can practice this. The pose helps to strengthen the back muscles and also opens up the chest. It also leads to the strengthening of the entire core. You have to perform this asana, by lying face down on the floor. The arms should be by your torso, on either side, with palms up. With the forehead as support, you should slowly lift both your legs stretched straight to a certain height, as per your comfort. Your glutes and hamstrings should contract, as you lift both legs upward. You also need to lift your pelvis, to lift your stomach from the floor. This are one of the best core strengthening exercises, that you can do today. It also aids in digestion and alleviates back pain.

Nauka Asana –

The boat pose can be as challenging, as you make it. It makes you pull your lower abdominals together, to lift your legs up. If you cannot pull your legs straight in the first place, do not worry. Most of you may not be accustomed to such poses, and your hamstrings may be tight. Just extend your legs as long as you can, and allow your hip flexors to relax and focus on the abs. You can just lie down on your back, and inhale and exhale deeply while lifting your chest and legs off the floor. You ought to keep your arms stretched forward, while pointing your fingers towards the feet. Your buttocks should touch the floor. The body resembles a boat in this pose. This pose helps in the strengthening of the core muscles.

Ekapadasana –

You need to perform the asana, while standing on one foot. It is very difficult to balance the entire body, on one foot. However, you can achieve equilibrium, with practice. The asana is all about balancing. This pose helps you to focus on lengthening your body. You need a lot of core strength, to keep your body in that position. In the process, you need to pull the abdomen towards the spine. You can perform the asana, by standing straight on the ground. Raise both the hands above the head. Inhale slowly while doing so. You need to expand your chest, while doing so. Bring both hands together, and interlock the fingers. You have to bend your body forward, whilst in this pose. And, while doing so, lift one leg up and maintain it parallel to the ground. Hold the pose, and then release and come back to the original form. Repeat on the other side.

Bakasana –

This is quite a challenging pose, which can strengthen your core muscles like no other. It is basically an arm balance pose, which needs you to contract your core abdominal muscles. The transverse abdominus muscles work quite hard. You can start the pose from standing position, if it suits you. Slowly bend forward, while sticking your knees into the back of your elbows or biceps. Before, attempting this stance, you need to fold your knees a bit, and try to place the palms on the ground for support. Now, begin to push your weight forward, on your arms. First, try the pose with one leg if you are a beginner. For professionals, you can achieve the final pose in one go, with both your legs. This is one of the best yoga exercises, to strengthen your core muscles.

Chaturanga Dandasana –

You can do this pose, with ease. This may seem to be an upper-body focussed pose. However, it actually strengthens your core muscles as well. It is also quite popular as the four-limbed staff pose. You have to start the asana with Vajrasana. You have to stretch your hands forward, and take up the plank pose. Straighten your legs backwards. And, support the legs on the toes. Exhale and bend your elbows, until the shoulders are at the same height as the elbows. You can hold the pose.

This asana strengthens the back and abdominal muscles. Moreover, you can also maintain core stability. Sportspersons love to practice this exercise.

These are a few of the poses in Yogasana, that can give other new age fitness activities a run for their money. Try these out today, empty stomach and early in the morning, to strengthen your core muscles.

It is a known fact, that yoga deals with the mind and the body. Moreover, it never works in isolation. You can improve upon chronic pain with the help of asanas. It reduces inflammation and also improves flexibility, if done in the right manner. Yoga is the practice of the science of life. You will come across three main aspects of yoga on a daily basis. They are postures, breathing exercises, and meditation. It has been known to help patients with arthritic pain, chronic pain, and in healing various body parts.

You will read about the yoga poses that can help with back pain. Always remember to practice a few asanas or postures together to get maximum benefits. 45-60 minutes sessions are the norm. However, you can also practice in short bursts of 15 minutes for quick remedies in pain management.

Bhujangasana

This asana is quite famous as the Cobra pose. It helps you stretch to the core. Moreover, the quick release mechanism can help you ease the pain as fast as possible.

You can perform it quite easily, without much practice. You have to lie on your stomach and rest your toes flat on the ground. In the next step, you have to keep your arms bent at the elbows and place the palms on the ground. Support your torso with your palms and lift the torso, chest, and head up from the floor. While doing so, your belly should be in contact with the floor. You have to curve your spine as much as possible. Hold the position for 20-25 seconds. After the said time has elapsed, you have to get back to the normal position with the torso, chest, and abdomen back on the floor. You can repeat this four to five times. Continue to breathe deeply while performing the asana.

It relieves all the pain from the back, as well as the shoulder and neck. Additionally, it gives the body great flexibility. If you are suffering from asthma, it can help you. However, stretch as much as you can manage. Do not overdo it.

Dhanurasana

When you practice this pose, your body resembles an arched bow, ready to let go of the arrow. That is why westerners call it the bow pose. You need some flexibility to perform this asana. The main focus should be on the spine and back while you perform this asana.

In this asana, you have to lie on your stomach. Your feet should be stretched outwards straight. Initially, the hands should be by your sides. Slowly bend the legs from the knees, and try to catch your ankles with your arms. Pull yourself up from the floor, both ways, i.e., from the back and front side. Your navel should be the only part touching the ground. You should hold this position for 20 seconds. Slowly release your ankles, and take back your legs and arms to the original position. Relax.

It is very effective in the removal of back pain. Moreover, it also heals menstrual cramps and strengthens the abdominal muscles. In the beginning, if you have problems, holding your ankles with your hands, you can use a hanky or cloth tied to the ankles.

Ardha Chakrasana

Ardha Chakrasana is better known as the half-wheel pose. And, it is a standing pose. It prepares the body for the actual Chakrasana and also provides relief from pain.

You can practice this pose easily without much difficulty. You have to stand with your feet together. The arms should be raised upwards. Additionally, you can also keep both hands on your hip. Bend backward slowly. When you bend the body backward, you have to make sure not to bend your knees. Breathe normally while performing the asana. Hold the bent posture for a few seconds, say around 10. While exhaling, come back to your original position. Repeat the asana 4-5 times for maximum benefits.

The asana helps the back and spine muscles in numerous ways. It also stimulates the abdominal muscles, while boosting your respiratory and heart health. It can also relieve menstrual pain. You can practice this anywhere, so it is one of the most convenient asanas.

Shalabhasana

You have another asana here for you, that promises to help you with back pain treatment. Some people also call it the locust pose in the western world. You can practice this asana to gain respite from back and spine-related issues.

It is one of the asanas, that beginners can also perform. You have to lie on your stomach, with your arms by your sides. Additionally, your palms have to face downwards, and you have to tuck them under your thighs a bit. The chin should be resting on the floor, with your legs out-stretched backward with toes pointing outside. While exhaling, you need to raise one leg to a comfortable level, while keeping the other on the ground. Hold the position for 4-5 seconds. While coming back to the original position, you have to inhale. Repeat the same with the opposite leg. After, this round, you can start practicing with both legs.

The benefits of Shalabhasana are immense. It strengthens your pelvic region and back. Additionally, it also provides relief from sciatica. The strength of the spine also gets a boost. However, you should refrain from the practice in pregnancy.

Makarasana

Another yoga asana that can aid you in alleviating your back pain, is Makarasana. It is a purely restorative process. Some people will also refer to it, as the crocodile pose. You can strengthen your entire nervous system, apart from your back. Even a beginner can perform this asana with ease.

You need to lie on your stomach, to perform the asana. Thereafter, you need to bend the legs sidewise, with the toes sticking outwards. You can bring both hands in front, fold them, and rest your chin or put your head down. Hold the position for a few seconds. Breathe deeply while performing this asana. You can do the asana in various ways according to your comfort levels.

This will release the tension from your back. You can also get relief from stress. The only caution is that, you need to refrain from doing this, if you are expecting.

Always practice asanas on an empty stomach, or after a gap of 2 hours, preceding your lunch or dinner. Try out these poses to alleviate your back pain today.