5 yoga poses to strengthen the core

No, it's not about the abs. The core is more than just abs. A strong core is the foundation of a healthy body, supporting posture, balance, and overall physical performance. Forget endless crunches, you can now strengthen your core with yoga. It will also enhance flexibility and mindfulness. Here are five yoga poses that target the abdominal muscles, obliques, and lower back, helping you develop a powerful and stable core.

Kumbhakasana, also known as the plank pose, is ideal to strengthen the core. This yoga pose will engage the entire midsection, including the rectus abdominis and transverse abdominis. To practice, begin in a push-up position with your hands directly under your shoulders and feet hip-width apart. Keep your body in a straight line from head to heels. Now, engage your core to prevent your hips from sagging or lifting too high. Hold for 30 seconds to a minute, breathing steadily. Regular practice of this plank pose will strengthen both the core and the shoulders and glutes.

Navasana, also known as the boat pose, targets the deep core muscles. This pose challenges the balance and endurance. To practise this, sit on the floor with your knees bent and feet flat. Lean back slightly, lifting your feet until your shins are parallel to the ground. Extend your arms forward, palms facing each other, and engage your core to keep your spine straight. Hold for 20 to 30 seconds, focusing on slow, controlled breaths. This pose can help to build abdominal strength and improve hip flexor stability.

Vasisthasana or the side plank pose can improve your balance. This pose can strengthen the core without putting too much pressure on the back. Vasisthasana focuses on the obliques, the muscles along the sides of your abdomen, while also engaging the shoulders and hips. From plank pose, shift your weight onto your right hand and outer right foot, stacking your left foot on top. Lift your left arm toward the ceiling, keeping your hips lifted and core tight. Hold for 20 to 30 seconds before switching sides. Beginners can modify by placing the bottom knee on the ground for support.

Setu Bandhasana, also known as the bridge pose, can strengthen the lower back, glutes, and core. To practise this, lie on your back with your knees bent and feet hip-width apart, close to your sit bones. Press your feet into the ground, lifting your hips toward the ceiling while engaging your core and glutes. Hold for 30 seconds, keeping your thighs parallel and breathing deeply. This pose can also reduce lower back tension, a common issue for those with sedentary lifestyles.

Dandayamana Bharmanasana, also known as the balancing table pose or bird dog pose, can strengthen core muscles and improve balance. To practice this, begin on all fours in a tabletop position, with wrists aligned under shoulders and knees under hips. Engage your core to keep your spine neutral. Extend your right arm forward and left leg back, keeping both parallel to the ground. Hold for 20 to 30 seconds, and focus on steady breathing and a stable torso. Switch sides, extending the left arm and right leg.

Note that it is important to consult a healthcare provider before starting a new exercise regimen, especially if you have pre-existing conditions.

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