Millions of people use yoga to develop back and core strength because it helps improve body posture and alleviate back pain. Still, a lot of people who want to strengthen their back and core have no idea which yoga poses to perform. That’s why we decided to help!
In this blog, Ekattva Yogshala will share 4 beginner yoga poses that will greatly help improve core and back strength. Perform the following yoga poses to strengthen your core without lifting weights and performing complex exercises:
Cat-cow stretch is one of the best yoga core exercises for beginners. Also called Chakravakasana, it is performed to warm up your abdomen as it focuses on the rectus abdominis and outer obliques. Cat-cow stretch also helps in improving circulation in the discs of the back. This yoga pose for core strength is also known as an excellent stress-buster as it correlates your body movements with your breathing.
Performing a cat-cow stretch to strengthen the back and core is really easy. All you need is to follow these steps:
Inhale while switching to Cow pose and exhale as you return to a cat pose. Repeat this yoga core pose 5-20 times.
If you are searching a move for your core and back strengthening routine, then, basic bridge pose is a great asana to begin with. This yoga pose elongates the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. It also strengthens your core, including your abs. The Bridge pose is also known to be safe for people with chronic back problems and can aid in pain management.
In order to perform bridge pose, you need to consider the following steps:
Make sure to hold the position for at least 20-30 seconds before releasing it. Perform at least 10 reps throughout the course for strong core and back.
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Core strengthening yoga poses like wheel pose will take your regular practice a step further. Also called Chakrasana, this yoga asana is a bit difficult to perform than the bridge pose. It involves the whole body to line up the final pose. The wheel pose not only stretches the core of the body but also lengthens the arms along with the armpit. It will target your entire back – a considerable part of your core system.
The following are the steps to perform Chakrasana during your core strengthening exercise routine:
Remember not to hyperextend your lower back but firm your glutes. Also, avoiding splaying your knees and feet as they can compress your lower back.
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Another excellent yoga pose for transversus abdominis and toning the abdominal organs. Boat pose is an ab and deep hip flexor strengthener that asks you to balance on the tripod of your hip bones and tailbones to build strength and mental and physical focus. Popularly known by the name of Paripurna Navasana, this yoga core exercise also strengthens the deep hip flexors that attach the inner thigh bones to the front of the spine.
Performing a boat pose for a strong back and core could be quite challenging for some people. However, by following these steps, one could attain perfection on this yoga asana:
Above are 4 useful yoga poses for beginners to build inner strength and core. By practicing these yoga poses regularly for at least 15 minutes, you will begin noticing changes in your body and develop your core muscles within a couple of months. For those who are struggling to perform these yoga poses, we highly recommend them to join a beginners yoga retreat at Ekattva Yogshala.
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