Yoga for Core Strength and Flexibility: Here Are Our Top 5 Poses!


Did you know that there are some yoga poses for the abs? Although this discipline does not have the main purpose of achieving a muscular body, if practiced regularly it allows to obtain results on different muscle groups.

In the case of the belly, yoga helps to lose abdominal fat and tone the muscles. In addition to performing the classic abdominal exercises, you can complete the workout with a series of easy postures of yoga for core strength and flexibility which can also be done at home.

Best Yoga for core strength and flexibility

There is no need to be an expert to perform the following yoga positions for the abdominals. However, it is necessary to start with a little attention and proceed gradually. A misdirected effort, in fact, can lead to injury.

Are you ready to work your abs?

1. Bhujangasana or cobra pose


 https://it.freepik.com/foto-gratuito/cobra-pose-bhudjangasana_1280264.htm


The cobra position is ideal for working the abdominal muscles and the lumbar region. In addition, combined with the breathing exercises, it is very relaxing.

The bhujangasana, or cobra pose, is one of the asanas that act on the muscles of the abdomen. If you want a more toned tummy, take a few minutes every day.

How you do it?

    Lie flat on your stomach on a yoga mat or mat.
    Place your hands on the floor at shoulder height and keep your elbows bent.
    Slide your body forward with the help of the back of your foot, placing your pelvic area on the floor and arching your back and head.
    Hold this position for 5 seconds, then rest.
    Do 8 to 10 repetitions.


2. Kumbhakasana or Plank Pose


                                                                                https://www.rishikulyogshala.org/top-7-health-benefits-of-kumbhakasana-plank-pose/  

 

This posture is part of the yoga sequence known as the "sun salutation". It is one of the most complete asanas since it involves a large part of the muscle groups of the body. Several of its variants are in fact included in regular physical training.

How you do it?

    Lie on your stomach on the yoga mat or mat.
    Raise your body by extending your arms so that you are resting only on your toes. The rest of the body is straight.
    While assuming this position, contract your abs and glutes for 15 seconds.
    Relax the body for 10 seconds, then repeat the exercise.
    Do at least 5 repetitions.

3. Paripurna Navasana or position of the boat
 

https://yogabodyandbalance.com/yoga/boat-pose/


With this position it is possible to define the abdominals and increase balance. Hold it for a few seconds and then gradually increase to one minute.

With this interesting yoga position you will not only work your abs, but you will also improve your balance. It might seem difficult at first, but with a little concentration you will achieve it quickly.

How you do it?

    Sit with your back straight and your legs stretched out.
    Then, raise both legs, while the back tilts backwards.
    Keep your arms extended forward and parallel to the floor: they will offer you stability.
    Hold the position for a minute, then rest. If one minute is too much for you, start with 30 seconds, then 40, and so on.
    Perform 3 repetitions.

4. Ustrasana or camel posture



https://www.theyogacollective.com/poses/camel-pose-ustrasana/

Camel pose, ustrasana in Sanskrit, stands out particularly among the yoga positions for the abdominals. It helps to flatten the abdomen, tones the muscles and gives balance.

How you do it?

    Get on your knees on the mat, with your back straight, knees apart and in line with your shoulders.
    Rest on your toes, without touching the mat with the back of your foot.
    Extend your arms forward and arch your torso and neck back. Drop your arms, placing your hands on your feet and applying strength to the muscles of the abdomen.
    Maintain this position for 10 seconds, finally recover the starting position. Do 3 to 6 repetitions.

5. Dhanurasana or bow pose