Core stability through yoga
Yoga is not only ideal for reducing stress. It's also perfect as a workout for a strong core. The core muscles, i.e. the muscles of the stomach, pelvic floor and back, ensure an upright posture. If there is no tension here, back pain and posture problems can occur.
Strengthen the core of the body with the right asanas
Before you start core strengthening, it makes sense to warm up a little and focus on that training to tune in. The muscles used in the training of body stability are activated and attention is drawn to this part of the body.
- To get in the mood for yoga training, the cat and cow position is ideal for warming up. You start on all fours with your knees under your hips and your hands under your shoulders.
- Now breathe in through your nose, straighten your back and look up. The back is straightened, the chest opens and the abdominal muscles are stretched.
- As you inhale, come into the opposite position, curl your back and pull your chin towards your chest. Now push your spine upwards and roll your back as round as possible.
- Repeat this sequence of movements a few times until the back and abdominal muscles feel comfortably light.
Yoga is very versatile. In addition to the relaxation that can be achieved with it, ...
This is how you train an upright posture
The most effective exercise for a stable core is the plank position. All muscles that are responsible for body stability are used here. You start from the position of the dog looking down.
- As you inhale, stretch the upper body parallel to the floor and align your hands so that they are below your shoulders. The fingers are spread apart and the wrists are slightly turned inwards. Make sure that your elbows are relaxed and not overstretched.
- Straighten your knees, feet on tiptoe and tense your buttocks, your back as straight as possible, your tailbone drawn in. The shoulders remain loose and relaxed, the shoulder blades pull together at the back of the back.
- Now push yourself out with your heels, the parting pulls in the opposite direction. Maintain tension throughout your body and continue to breathe evenly.
You can hold this tension for between 30 seconds and a minute, and every now and then in yours yoga-Include exercises.
The bridge for advanced
If you have been practicing yoga for some time, the boat posture is a very effective way of activating the core of your body. If you are not yet that experienced, then the preliminary stages in the prone position are recommended, as a certain basic tension is required for the complete boat to be able to move the move not to overload.
- Start sitting on the mat, one after the other, stand up your legs, feet on the floor, hands put on the hollow of the knees.
- Extend your spine upwards and open your rib cage, your chin is slightly tucked in and your neck is straight.
- Now slowly shift your weight backwards until your feet slowly separate from the floor. Attention: the back stays straight during the exercise!
- Now slowly stretch your legs until they point straight up. The feet are drawn. The hands come off the back of the knees and the poor are stretched out with the palms facing up towards the feet
Hold this position for a few breaths and feel the core strengthen.
