4 Yoga Poses to Strengthen Core and Back: Learn Yoga Postures

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 

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. 

How to perform a cat-cow stretch?

Performing a cat-cow stretch to strengthen the back and core is really easy. All you need is to follow these steps: 

  • Start by coming on all fours with your wrists directly under your shoulders and knees directly under your hips. Place your knees hip-width apart. 
  • Center your head in a neutral state and soften your gaze downward. 
  • Now, inhale as you drop your abdomen towards the mat. Lift your chin and chest, and gaze up toward the roof.
  • Expand across your shoulder blades and pull your shoulders away from your ears.
  • Exhale. Draw your belly to your spine and round your back toward the roof. The pose should look like a cat stretching its back.
  • Release the top of your head towards the ground.

Inhale while switching to Cow pose and exhale as you return to a cat pose. Repeat this yoga core pose 5-20 times. 

Bridge pose 

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.  

How to perform bridge pose? 

In order to perform bridge pose, you need to consider the following steps: 

  • Lie on your back with hands at your sides. Also, bend your knees and keep your feet flat on the floor.
  • Contract your abdominal and buttock muscles by pushing your low back towards the floor before you push up.
  • Now raise your hips to create a vertical line from your knees to shoulders.
  • Clasp your core and pull your belly button back toward your spine.

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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Wheel pose 

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. 

How to perform the wheel pose?

The following are the steps to perform Chakrasana during your core strengthening exercise routine: 

  • First, lie on the floor on your back. 
  • Flex your knees by bringing the soles close to your buttocks. Reach down with your fingertips while ensuring that you can graze your heels. 
  • Now flex your elbows while bringing the palms of your hands overhead and placing them beneath your shoulders with the fingertips pointing towards your feet. 
  • Inhale and hold down your palms and your feet as you lift your shoulders and hips up off the floor. Make sure not to press all the way up yet.
  • Bring the crown of your head to the floor while making sure not to put too much weight on the neck.
  • Align your arms as you lift your head off the floor.
  • Keep your feet parallel and knees in line with your feet.
  • With a strong exhale, press your feet and hands firmly into the floor to lift your entire body into the air. 
  • To come down, tuck your chin into your chest and lower down slowly.

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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Boat pose

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.

How to perform boat pose? 

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: 

  • First, sit on a yoga mat with your legs extended towards the front.
  • Slowly lean back and bring your legs up to about 45 degrees. Try to keep your legs straight as much as you can.
  • Now make your hands reach your feet. One could also raise them a few inches off the ground while keeping his hands at the sides. 
  • Ensure your chest is out and your shoulders are back.
  • Focus on contracting your abs and breathing softly for 30 seconds.

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. 

Got any queries to ask? Send them to info@spiritualpunditz.com and have them answered by our yoga experts! 

Also read: 

Best offline and online yoga retreats to join in 2021

7 office yoga poses to perform at desk and chair 

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