Top -5 yoga positions to build a stronger core and improve balance

A strong core is the basis of good posture, equilibrium and overall body strength. Yoga can be one way to help you build it naturally. Unlike crunching or heavy training, yoga for the main strength attracts the muscles of deep abdomen, while improving flexibility and stability. In addition to the toning of your section, some yoga poses also strengthen your back and improve the alignment, reducing the risk of injury. In addition, careful breathing during these positions increases attention and endurance.

What is the main force?

Before immersing in the posture in the main strength of yoga, it is very important to understand what the main force means.

The “core” refers not only to the abdominal muscles, but also includes:

• Transverse belly: The deepest layer of abdominal muscles, which acts as a natural corset.
• Natural belly: Often referred to as “six -sided” muscles.
• Cash: Lateral muscles that help with rotation and lateral flexion.
• Multifidus: Small muscles that stabilize the spine.
• Pelvic bottom muscles: Support for the pelvic authorities.
• Eereor spikes: The muscles that pass along the spine.

The importance of basic force in yoga

The balanced core supports your body, promotes better posture, protects your spine and enhances overall sports performance, especially in practice through yoga yoga:

1. Improved balance: Strong core improves balance in various poses and everyday events.
2. Best Posture: Basic exercises strengthen back muscles by promoting a vertical posture like Harvard Health.
3. Increased stability: The solid core provides a solid base for movement, reducing the risk of injury.
4. Increased performance: Yoga muscles can apply to other activities such as running, swimming or cycling to improve overall training.

5 Poses of Yoga to build a major major

Let’s take a look at some effective yoga poses that aim your main muscles through yoga basic strength. Each of these poses can help you grow strength, stability and flexibility.

1. Planning Pose (Falakasan)

How to do this:

• Start in the push -ups position, with your hands directly under your shoulders and feet stretched behind you.
• Turn your nucleus by pulling the abdominal button toward the spine.
• Keep your body in a straight line from head to heels, avoiding sagging or bending your back.
• Keep 20-60 seconds, focusing on breathing.

Benefits:

• Strengthens the whole core, arms and shoulders.
• Promotes stability and control.

2. Posa of the boat (Navasana)

How to do this:

• Sit on the floor with bent knees and your feet are equal.
• Lightly drop back, lifting your legs from the ground, balanced on the tuberosia, also known as your bones.
• Pull your feet parallel to the floor or keep them bent at an angle of 90 degrees.
• Reach to your hands forward, holding your back straight and covered.

Benefits:

• Attracts the muscles of the deep kernel.
• Improves balance and focus.

3. Side Board (Vasisthasan)

How to do this:

• Start in the position of the boards. Transfer the weight to your right hand and turn the body to the side.
• Make a leg or put one leg in front of the other for stability.
• Lift your left hand to the ceiling and look at your hand.
• Hold for 20-30 seconds and then switch to the other side.

Benefits:

• Strengthens the braids and improves lateral resistance.
• Increases balance and coordination.

4. Warrior III (Virabhadrasana III)

How to do this:

• Stand in Tadasan (mountain posture).
• Transfer weight to your right leg, lifting your left foot right behind.
• The way forward on the hips, pulling your arms forward, keeping your torso and lifting your foot in a straight line.
• Hold the pose for five breaths and then switch your feet.

Benefits:

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• The whole core is running as well as improving balance and concentration.
• Strengthens your legs and back.

5. Starting Bridge (Allow CAN)

How to do this:

• Lie on your back with bent and feet at the width of the hip joint, flat on the floor.
• Press your feet into the rug and lift the hips to the ceiling, drawing the buttocks and the rod.
• Put your hands under your back or let them rest on the sides.
• Keep 30 seconds, breathe deeply.

Benefits:

• Strengthens the back, buttocks and the core.
• Opens the chest and stretches the spine.

Inclusion of breathing methods

If you perform these poses in the main strength of yoga, it is important to pay attention to breathing. Slow, controlled breathing can improve your attention and help you more effectively attract your core.

Here are some tips on breathing:

• Inhale deeply, preparing for the posture, filling the belly with air.
• Exhale completely when you draw your nucleus by pulling your abdominal button.
• Maintain a steady breath for each post, allowing it to manage movements.

Yoga flow for a stronger rod

To effectively build the strength of the basic strength of yoga, consider the inclusion of these poses into the usual mode of practice.

Here’s the proposed flow:

1. Start with a delicate warm -up (the cat is stretched or delicate turns).
2. Move into the pose of the board for 30 seconds.
3. Switch to the posture of the boat and hold for 20 seconds.
4. Transfer to the side board, holding for 20 seconds on each side.
5. Put the III warrior for both sides, holding five breaths.
6. Complete the bridge pose for 30 seconds.

Construction of the kernel -pilas through yoga not only enhances your physical abilities, but also promotes a deeper connection between your body and mind. The main force of yoga urges you to effectively attract the basic muscles while studying these poses. Do not forget to listen to your body and do not push over your borders.

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