A strong core is crucial for balance, stability, and overall fitness. It supports the spine, improves posture, and enhances physical performance. Yoga is a good way to build core strength without relying on heavy weights or equipment. It engages deep abdominal muscles, strengthens the lower back, and tones the obliques. Unlike traditional workouts, yoga also improves flexibility and reduces the risk of injuries. In this blog, you can learn about the various core strengthening exercises yoga.
Yoga poses that strengthen core
Try the following yoga poses that strengthen core, help strengthen abdominal muscles, improve endurance, and build stability.
- Plank pose (Phalakasana): Keep your body in a straight line with your hands under shoulders. Hold for 30–60 seconds.
- Boat pose (Navasana): Sit on the floor, lift your legs, and extend your arms forward. Engage your core and hold.
- Side plank (Vasisthasana): Balance on one hand with your body in a straight line. Switch sides after holding for 30 seconds.
- Downward dog to plank flow: Move from Downward Dog to Plank and back, engaging your core.
- Dolphin pose: Place forearms on the ground in a downward dog position, activating your core and shoulders.
- Warrior III (Virabhadrasana III): Balance on one leg, extend the other backward, and keep your arms forward.
- Bird dog: Extend opposite arms and legs on all fours while engaging your abdominal muscles.
- Bridge pose (Setu Bandhasana): Lie on your back, lift your hips, and hold, engaging the lower abdomen.
- Reclining hand-to-big-toe pose: Lie on your back, extend one leg upwards, and switch after a few breaths.
- Leg raises: Lie on your back, lift both legs together, and slowly lower them while keeping your core engaged.
Conclusion
Building core strength through yoga enhances flexibility, balance, and endurance. A strong core protects the spine, prevents lower back pain, and improves posture. Yoga for core strength also boosts performance in sports and daily activities. However, intense workouts and stretching can sometimes lead to muscle strains or unexpected injuries. This is why having health insurance is essential, as it ensures that medical care is accessible without financial stress if injuries occur.
Whether you're new to yoga or an experienced practitioner, individual health insurance can protect you and allow you to focus on your fitness journey with peace of mind.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.