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No matter what type of sport or physical activity you practice, having a strong core can make the difference between good or poor form. However, the importance of this part of our body goes beyond athletic performance or having rock-hard abs.
Anatomically speaking, the core muscles are more than the famous “six pack.” They include deep muscles that support the spine, rib cage, and pelvis. This complex muscular system enables you to breathe, rotate your torso, flex and extend your spine, and stabilize your pelvis. Therefore, to develop a truly strong and functional core, it's important to target the entire core muscle group through comprehensive movement.
These core-focused yoga asanas will engage and strengthen different sections of your core. Begin with a few rounds of Sun Salutations (Surya Namaskar) to warm up and end with Savasana to cool down and integrate the practice.
Begin by holding the pose for 30 seconds and gradually increase to two minutes.
Maintain a straight line from your head to your tailbone—avoid letting your glutes pop up.
Challenge: Lift one leg at a time or transition into a forearm plank.
Focus on lifting your hips and engaging your obliques to stabilize.
Challenge: Straighten your top leg and grab your big toe if you're feeling strong.
Keep your spine long and your chest lifted. If needed, keep your legs bent at 90 degrees to protect your lower back.
Challenge: Add gentle pulses to activate the lower abdominals.
Press into the floor with your hands and feet to lift your hips.
Engage your core muscles and keep your chest lifted.
Challenge: Straighten and lift one leg at a time.
Protect your lower back by placing a folded blanket under your sacrum.
Use a yoga strap if you need added stability and support.
Challenge: Slowly lower one leg at a time with control.
More Than Abs: The Real Benefits of a Strong Core
In today’s world of body positivity and functional fitness, a healthy core is about more than just aesthetics. Practicing core strengthening yoga poses regularly helps:
Build full-body stability
Improve spinal alignment and posture
Increase range of motion and mobility
Support everyday movement and injury prevention
Incorporating core yoga workouts into your routine will enhance your physical practice, protect your spine, and empower your daily life—both on and off the mat.
By Aimeé Durán Triujeque; All Rights Reserved @2022
By Aimeé Durán Triujeque; All Rights Reserved @2022
