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You can work more than your abdominals
So much of yoga is about achieving a balancing act:
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When it comes to the physical practice of yoga, the key to holding any yoga pose is making sure your core muscles are focused and strong. Without them, your yoga session could fall apart.
Physical therapist and certified yoga instructor Patti Kopasakis, PT, DPT, SCS, RYT-200, explains the importance of improving your core strength, along with a number of poses dedicated to doing just that.
Your abdominal muscles are just one component of your core. Your core is comprised of:
These large muscle groups provide stability and support for every move you make during the day. Strengthening these muscles helps to absorb forces from daily activities and decrease the forces that move through your joints. So whether you’re focused on strength alone or your flexibility, your core muscles are the root from which all other muscles can do these things in tandem. Plus, strengthening your core can also help you reduce your risk for common injuries like hip flexor strains and sports hernias. Working your core muscles can also provide much-needed relief for back pain.
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“People often think of your core as just your abdominal muscles, but it’s comprised of much more than that,” says Kopasakis. “Strengthening your core is very important but it is equally important to relax your abdominal muscles. Yoga is a great tool for this as it incorporates both core strengthening movements as well as relaxation through breathing.”
The following yoga poses are designed to strengthen your core. You’ll want to try holding them for two to three breaths at first, then increase the number of breaths to challenge yourself when you feel like you’ve got them down. When faced with one-sided poses, make sure you repeat the same moves on the other side for a balanced effort.
Note: Poses should be entered into and moved out of slowly to protect muscles and joints. If you are having specific pain that has been ongoing for longer than two weeks or you have a specific injury, it is always best to consult a qualified health care provider, such as a physical therapist, who can develop a plan specific to your needs.
This pose, also called Balancing Table Pose, is designed to strengthen your core and lengthen your spine. This pose may be more challenging if you have chronic knee injuries or difficulty with mobility in your arms or shoulders.
This pose, which can help improve your balance, is meant to strengthen your core without putting too much pressure on your back.
This simple pose helps develop strength in your upper body, forearms and wrists. It targets the front abdominal area more than the sides in the previous exercise.
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This pose can be challenging, but there are a few variations you can do to meet different levels of expertise. The key to mastering this position is to try not to focus so much on your legs that you lose track of the positioning of your back and your focus. When doing this position, you don’t want to be slumped over or have hunched shoulders. At its most challenging, your body will take the shape of a ‘V’, with the focal point being your sit bones.
This standing pose puts more focus on your thighs and ankles, while demanding a bit more from your core muscles. While challenging, this pose requires a lot of focus and follow-through. Hold this pose as long as you can. For an added challenge, sink deeper into “your seat” while remaining standing.
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