Yoga & Core Strength

The vigor of a building relies on the strength of its foundation; likewise, the strength of the human body too, resides in the strength of its core muscles. Many people lay emphasis on the aesthetics of the body and heed to unnecessary body goals like six-packs.

backache relief with yoga

To put things into perspective, think of your core as a muscular pillar that stabilizes your entire body frame. It helps to stabilize the movement of your limbs in action or at rest. Movement for various body parts is initiated from the core muscles. Thus, strengthening of your core muscles will aid in enhancing your body posture, strengthen and correct your spinal alignment along with many other benefits. Core strengthening connects the body and elevates the physical strength of the body. Some of the proven benefits of having a strong core are:-

bad posture

Can you build Core strength with Yoga? How?

Having a 9 to 5 desk job along with an unhealthy lifestyle contributes to the weakening of our core muscles. Desk jobs provoke many health problems like stiff neck, bulging bellies, widening waistline, and other numerous problems.

We have listed down tips and Asanas to practice by your desk which will aid in stress relief, relaxation, core strengthening, and reduced belly fat.

Pavanmuktasana – Wind relieving pose: Pavanmuktasana benefits the digestive system by releasing unwanted gases. A gentle squeeze on the abdomen mobilizes the belly fat trimming the waistline along with it.

Inhale as you sit up with back straight and chin parallel to the ground. Now exhaling, bring your knees together and hug them to your chest. Wrap your arms around your legs, hold and compress. After lifting your feet off the ground, find your balance. Engage the lower abdominal muscles and roll your shoulders along as you avoid the rounding of your back.  Inhaling come back to a seated position.

Stretches:

Firmly sit on the edge of a straight back chair, preferably wooden (plastic is too lightweight and prone to toppling) without upholstery. A dining chair without armrest is ideal. Keep your knees a little apart, abdomen tucked in. Place your heels flat on the floor if you are a beginner or you can try to raise your heels with toes on the floor.

Pavanmuktasana steps

Variation One:

Variation Two:

Variation Three:

Note:- Do not practice this variation if you suffer from hypertension, cardiac ailments, and vertigo.

Hastapadasana steps

Hastapadasana- The Hands to Feet Posture:

Method of Practice:

Starting Position: Stand with feet together and hands at the side.

Steps:

Posture Release:

Limitations / Contraindications:

Benefits:

Physical:-

Therapeutic:-

Psychological :-

Muscles Involved:-