Yoga and meditation are about something different for everyone who practices. It is becoming widely understood that Yoga and meditation are wonderful tools for alleviating stress, anxiety and even sleeplessness. It is also no secret that it can also be used for sculpting a toned physique. Asana, or the Yoga poses that we commonly think of in the Western world help people develop greater strength, flexibility, balance and overall better body awareness. Keep in mind that the foundation of an effective Yoga or Meditation program is the breath. One key to developing a great core through your practice is by matching your breath with your movement in a Vinyasa style. Here is a quick sequence with some of the best poses for developing a functionally strong core.
– Cat/Cow X 5 – In a table position alternate between inhaling and drawing your spine up like a Halloween cat and then curving the spine down like a bovine while exhaling.
– Sunbird X 10 – in combination with Tiger Stretches – In your table pose with a neutral spine, extend forward with your right arm and extend back with your left leg. Send energy forward through your fingertips and back through your toes, lengthening through your spine. Contract and draw your knee and your elbow toward your midline before extending them out long again. Do this ten times in a row on one side and then switch to your opposite arm and leg. Each time inhale as you extend out and exhale as you contract.
Chair / Utkatasana x 2:
A Balance Pose X 2:
Boat/Navasana & Paripurna Navasana X 5:
Seated Boat – Sit on the floor with your knees bent and extend up through your feet, lift through your ribs and the crown of your head bringing your body into a V while continuing to bring your belly button toward your spine. Your arms reach out in front of you and you gaze forward at your fingertips. Inhale on your way up and exhale on the way down. Repeat this action five times.
Knee Down Twist / Jathara Parivartanasana X 4:
Corpse Pose / Savasana:
There are many different Yoga poses can be used to develop a strong core. Remember to breathe and move with your breath and you will build beautiful functional core strength.