The Gym Drill

How to improve core muscles with yoga ?

Here are five yoga poses to help strengthen and tone your core muscles. Core is the most important pack of muscles in your body which help you sit, stand and balance. Core is the power house for lifting weights and running it is basicaly the fundament of the body.

1. Plank Pose (Falakasana):
Start in a pushup position with your hands directly under your shoulders and your toes underthem.Squeeze your coreto keep your body in line and hold the pose for 30 seconds to 1 minute. Alwaystry to take deep breaths.

2. Boat Pose (Navasana):
Sit on the mat with your knees bent and your feet flat. Lean back slightly, lift your feet off the floor and balance on your sitting bones. Extend your arms parallel to the floor. For an added challenge, straighten your legs and point your fingertips toward your toes. Leave it on for 30 seconds to 1 minute.

3. Side Plank (Vasistasana):
Start in a plank position and shift your weight to the outside of your right hand and right foot. Place your left foot on top of your right foot and extend your left arm toward the ceiling. Strengthen your core and hold for 30 seconds to 1 minute. Repeat on the other side.

4. Boat Pose Variation (Paripurna Navasana):
Start sitting with your knees bent and your feet flat on the floor. Lean back slightly, lift your feet off the floor and balance on your sitting bones. Place your hands in front of your chest in a prayer position and rotate your torso to the right. Hold for a few breaths, then return to center and twist to the left. Continue alternating left and right for 1 minute.

5. Dolphin Plank Pose:
Start with your forearms and knees, with your elbows directly under your shoulders. Kick your feet back, one at a time, into a plank position. Squeeze your core to keep your body in line and hold the pose for 30 seconds to 1 minute. Remember to listen to your body and change or adjust poses as needed. Practicing these yoga poses regularly can help strengthen and tone your core muscles over time.  

How long should you do every week yoga for core ?

The amount of time you spend doing core-strengthening yoga depends on your fitness level, goals, and schedule. However, as a general guide, aim for at least 2-3 sessions per week of about 20-30 minutes each.

Consistency is the key to building strength and realizing progress. Short, regular sessions are better than infrequent, long sessions. You can gradually increase the duration and frequency as your fitness level improves. In addition to core-focused yoga sessions, you can also incorporate core-strengthening poses into your regular yoga practice. Poses such as plank, boat, and side plank can be incorporated into a comprehensive yoga routine.

Remember to listen to your body and give it rest when needed. It’s also beneficial to engage in a variety of physical activities to promote overall fitness and avoid overloading specific muscle groups.