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3 Yoga Poses to Strengthen Your Core

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3 Yoga Poses to Strengthen Your Core 3 Yoga Poses to Strengthen Your Core

3 Yoga Poses to Strengthen Your Core






Most of us don’t associate yoga with defined abs, but it turns out that vinyasa and hatha yoga classes are excellent ways to build core strength.
In a 2013 study, researchers measured the intensity of core muscles working in different exercises ? including boat pose, side plank and forearm plank on a Swiss ball ? and found the intensity of these three poses ranged from 63?96% of maximum muscle output. In layman’s terms, that means the muscles were working 5?54% harder than they do in a crunch. ?Yoga-style exercises can be used effectively for abdominal training and conditioning,? the study authors concluded.
You also have to rely on your core in balancing poses like tree, warrior III, half-moon and all arm balances and inversions.
?In yoga, you have mula bandha,? says Irina Ovsiannikova, international yoga teacher and creator of Yoga Tone. ?It means ‘root lock,? the root of all your power ? and when you find that, connect with it and engage it, you’re firing up your core muscles.?

READ MORE > 10 THINGS YOUR YOGA TEACHER SECRETLY WISHES YOU’D DO

Using your core muscles helps you find balance, strength and flexibility, on the mat and in life, she says. ?The core is the beginning. Once you ignite that power and turn on your pelvic floor and abdominal muscles, all poses are easy,? she adds.
Try these three yoga poses from Ovsiannikova to fire up your mula bandha and build serious core strength.
ROCK YOUR BOAT

To get the most out of each pose, picture what your muscles are doing. ?If you visualize pulling your transverse abdominis in toward the midline of your body, they actually fire up,? Ovsiannikova says.

Sit up straight, pull your knees in toward your chest and lift your legs up so your shins are parallel to the floor, coming to boat pose. Flex your feet and glue your legs and knees together. Contract your entire abdominal region and your pelvic floor muscles.
Inhale, and on your exhale, straighten and lower your legs and upper body down to half-boat pose. Your feet and torso will hover a few inches off the ground. Keeping your chest open, shoulders relaxed, and toes in line with your nose, hold this pose for 3 breaths.
Roll onto your right sitting bone and left butt cheek. Hold here for 3 breaths.
Roll back to center, then to your left sitting bone and right butt cheek. Hold for 3 breaths.
Continue alternating for up to 15 times per side. The slower you go, the harder this is.

L LEG LIFTS

?This exercise looks simple, but if you do it correctly, it’s incredibly effective and really targets your obliques,? Ovsiannikova says.

Lay flat on your back and bring your knees to your chest. Inhale, and on your exhale, lift your legs to the ceiling. Keep your legs together and as straight as possible throughout this exercise, as if you only have one leg. Place your hands out to the sides in a T shape, palms down.
Pull your belly button down and in toward your lower back. On an exhale, lower your legs to the ri...


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Fuente de la noticia: myfitnesspal
Fecha de publicación: 11-05-2017 22:11
visto: 1

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