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Firm the lower abdomen, tuck the chin slightly, and gaze forward or up at your feet. Lengthen through the spine do not round your back. Reach your arms forward aligned with the shoulders, palms facing each other. Otherwise, keep your knees bent with shins parallel to the floor. If possible, straighten your knees, allowing the toes to point toward the sky creating a “V” shape. Bend your knees and lift your feet 45 degrees off the floor. Sit on the floor with your legs straight in front of you, hands slightly behind the hips. Folding Pose: Target the visible belly, or rectus abdominis, by drawing your thighs and chest towards each other like when doing a sit-up. Can relieve mild backache and improve sense of balance.Ģ. Stay for five breath cycles, inhale to center, and switch sides.Ĭore Benefits: Stretches the hips and spine. Draw the right hip down and back and rotate the upper torso open while lengthening through the spine. Stretch the right arm up toward the sky, directly above the shoulder with palm facing forward. Rest your left hand on your right shin or ankle. Exhale bend forward from the hips with straight legs and twist your torso to the right. Inhale, bring your right hand to the hip and reach the left arm up lengthening through the fingers. Align your torso over the right leg by squaring your hips forward. Turn your left foot in slightly and your right foot 90 degrees. Parivrtta Trikonasana: Revolved Triangle Pose Standing Pose: Stabilize the torso and spine by strengthening the transverse abdominis and stretching the obliques. Here are six poses that bring power and energy to your core.ġ. The core is considered the energetic power center, as you build more physical strength you bring more mental and emotional strength to your life. Plus, the increased support to the internal organs provided by the abdominals and pelvis helps improve digestion and elimination. By strengthening the core from all sides, the curves of the spine are sustained, reducing back pain and improving overall posture. The breath deepens and expands as the support to the diaphragm builds. Yoga postures paired with breathing allow for increased blood and oxygen flow through the body. It flexes the spine, provides postural support, and assists with breathing. The rectus abdominis is the most superficial abdominal muscle and is often associated with “six-pack” abs. The internal and external obliques are a pair of muscles on either side of the torso that rotate and laterally flex the spine. It also connects to the diaphragm, assisting in inhalation. It is considered a prime core stabilizer as it runs from the hip bones up to the ribs.

The transverse abdominis, the deepest abdominal muscle, wraps around the lower torso supporting the internal organs. It is also important to consider all of the abdominal muscles that play a role in core strength and stability, not just what is visible to the eye.

In order to build core strength, it is necessary to target these three components. It supports the organs of the lower abdominal cavity and stabilizes the low back. The lower part of the core, the pelvis, connects to the deep muscles of the abdomen and back, acting as a foundation for the core body. The abdominal muscles also support the internal organs and are responsible for spinal flexion, back stabilization and rotation of the torso. The abdominals, the core center, act as an accessory muscle to breathing by providing support to the diaphragm. The upper part of the core, the diaphragm, sits above the abdominal cavity and is the main muscle of respiration. Therefore, it is important to strengthen the core from all angles, top to bottom. The core is made up not only of the abdominal muscles, but includes the diaphragm and pelvis. However, to build core strength you must expand your view beyond the belly. When we hear the phrase “core strength,” often we envision our belly fat melting away as we develop strong abdominal muscles.