Core Strength and Yoga Practice
Core strength is an essential element in yoga practice. Without a strong core, it’s nearly impossible to fully engage in yoga poses. The stronger the core, the safer and deeper we can perform yoga asanas, and it also significantly reduces the risk of injury during practice. In a sense, core strength plays a decisive role in the effectiveness of your yoga – the stronger it is, the easier it is to shape a beautiful waistline.
10 Yoga Variations to Strengthen the Core
Here are 10 effective yoga variations to enhance your core strength comprehensively. They are extremely useful, so be sure to save them!
Variation 1
Supine position: Bend your elbows and place your hands around the back of your head. Lift your shoulder blades off the ground. Inhale and bend your knees, bringing your legs up. Exhale, tighten your core, and touch your left elbow to your right knee. Alternate between left and right once and repeat 10 – 15 times.
Variation 2
Lie on your back. Inhale and lift your legs upward with bent knees. Exhale, tighten your core, and curl your abdomen upward. Stretch your arms forward and lift your shoulder blades off the ground while keeping your lower back completely on the ground. Repeat 10 – 15 times.
Variation 3
Lie on your back with your arms crossed behind your head. Inhale, straighten your legs upward and tense your instep. Exhale, tighten your core, and slowly lower your legs. Inhale to restore and repeat 10 – 15 times.
Variation 4
In a supine position, straighten your hands and legs upward. Lift your shoulder blades off the ground. Exhale, tighten your core, and alternately cross your legs back and forth while keeping the back of your feet straight. Alternate left and right once and repeat the exercise 15 – 20 times.
Variation 5
Slightly lean back and place your elbows on the ground. Exhale, tighten your core, and lift your legs off the ground at about a 45 – degree angle. Inhale and alternately cross your legs left and right upward. Exhale and alternately lower your legs left and right. Alternate left and right once and repeat the exercise 15 – 20 times.
Variation 6
Lie on your back with your legs bent at the hips and straightened upward. Place your elbows on the ground behind you. Exhale, tighten your core, and use your hips to drive your legs to circle clockwise and counter – clockwise 15 times each.
Variation 7
Place your right hand on the ground and your right knee on the ground to form a side – plank pose. Inhale, straighten your left hand upward and abduct your left hip. Exhale, tighten your core, and move your left leg in a clockwise circle 15 times, then switch to the right side.
Variation 8
Lie on your right side and place your left hand on the front side of your body for assistance in stabilization. Exhale, tighten your core, and lift your legs apart and upward. Inhale and bring your feet together. Repeat 10 – 15 times.
Variation 9
Lie on your back with your legs bent at the knees near your abdomen. Place your hands around your knee sockets and tense the back of your feet. Roll back and forth 30 times with your breathing.
Variation 10
Return to the big – bye pose and adjust for 5 – 8 minutes.
