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Build An Awesome Core With This 10-Minute Yoga Sequence

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Build An Awesome Core With This 10-Minute Yoga Sequence

Take 10 minutes a day to build the impressive core strength with these key poses of yoga.

That will develop long, lean muscles hugging the bones and make you feel great. Instead of building muscle, yoga builds core strength through the simple organization of your body to hold and move, using only its own weight.

His breathing is a key to working with its base component. Imagine the torso is like a cylinder – on inhalation softens, expands and lengthens and exhalation companies and contracts in circumference, but maintains the length. When you exhale, the loss of volume of air increases the pressure in the cylinder, compaction gravity center point of the body, allowing it to move as a unit initiated belly.

The cylinder area of the torso, including the front body, the back body and below – the pelvic diaphragm and the iliopsoas muscles). The core is not a specific muscle, but a range of different muscles working together as a team to support your spine and pelvis, to provide balance and stability, and generate energy to lift and move the body as a functional unit only.

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The core muscles in this “team package” include:

  • Front body: transverse and rectus abdominus —  muscles that run from just below your sternum to your waist
  • Back body: erector spinae, latissimus dorsi, iliocostalis, and multifidus, spinalis, longissimus
  • Side body: internal and external obliques —  muscles that run down along your sides, from your ribs to your upper hips; and quadratus laborum – flank muscles along the sides of the abdomen
  • Hip flexors; inner thighs, gluteus maximus and medius, hamstrings, and rectus femoris

Try this 10-minute sequence with 8 powerful yoga poses to fire up and strengthen your core today!

Chair Pose (Utkatasana)

UtkatasanaBuild strength in the legs and core as squats with your weight on your heels.

Stand in Tadasana (Mountain Pose) and inhale while lifting arms to the inside of her arms by your ears, palms facing inward and shoulder width. Smooth shoulders in their sockets. Exhale and bend your knees to reduce your thighs parallel to the floor as you sit. Keep your knees tracking towards the middle finger.

Make sure the torso is maintained as long as the tailbone reaches the ground and the crown of his head the far reaches of the coccyx. Hold for a few breaths and inhale to straighten the pose, release hands down a sentence.

 

Warrior 1 (Virabhadrasana 1)

VirabhadrasanaGuerrero opened the front of the body, the spine extends and enhances the strength and balance.With an exhalation, step left foot back, feet angled about 45 degrees, keeping your heels in line with each other. Inhale as you raise your arms above your head and parallel to each other and out to soften the shoulders away from the ears and bend the front knee 90 degrees. Keep the knee in line with the middle finger.

Try to balance the hips as possible to the front of your mat, and gently pull the thighs in toward each other. Even the weight between your feet while lifting up and out of the pelvis with a slight bow back. Keep the neck soft as you gaze forward, or up in their hands for a deeper stretch. Stay for the duration of breaths and inhale to straighten the front leg, then exhale and step foot back to meet the front foot, his hands in prayer.

 

Dolphin Pose (Makarasana)

dophinDolphin raises the front of the body and open the heart. Build shoulder strength while getting a deep stretch.

Lower to the ground on his forearms and knees, with your knees directly under your hips and elbows under your shoulders. Put your hands pressing firmly on the mat with the active fingers or shake hands – hands together makes this easier for narrow shoulders pose.

With your fingers, feet tucked under, exhale to lift your knees off the floor and lengthen your hip creases. Let your shoulders open and smooth armpits to the mat and his head in his arms. As the heels press down, lift your pelvis toward the inner thighs.

 

Dolphin Plank (Makarasana Variation)

dolphin plankDolphin board will fire up the front of the body to the core rises to support the spine. Feel the belly hug participate as midline and tone your stomach.

Walk backwards until your shoulders are directly over your elbows and torso parallel to the ground. Feel your belly switch on, and the front body lift to keep the torso. Gently press your elbows in toward each other and reach the sternum forward. Hug your shoulders in their sockets and nest the shoulder blades in the back. As an extra challenge, raise one leg, but maintain neutral pelvis. Keep your legs active and press heels toward the back of the carpet. Keep the neck soft looking hands.

 

Side Plank Variation (Vasisthasana Variation)

VasisthasanaSide Table will tone the muscles of the flanks, known as “love handles” Feel the side of the waist activate body lift.

Shift to face off the mat with their shared between the side of your foot and forearm and hand weight, the forearm should be parallel to the top of the mat, with active fingers.

Either bend the lower leg and weight distribution between the knee and the foot or a foot stack on top of each other on the weight on the outer edge of the foot.

Lengthen your tailbone to the back of the mat and gently reaffirm the belly. Feel the line between your heels, hips and shoulders. Inhale to reach the upper arm towards the ceiling and out to smooth the blades each other in the back body.

Keep the neck soft and look out or if the neck is not strained, challenge your balance by looking at the hand. As an extra challenge, bend and lift the top leg with the knee pointing upward.

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Plank (Phalakasana)

PhalakasanaTone your arms and shoulders in a table, like the top of a push up. The blades activated in the back of the core and a hug in the spine to support your back.

With hands and knees shoulder width, fingers wide, keeping feet toes tucked under. The dolls are just behind shoulders, fingers and grip the mat while embracing shoulders in their sockets as you reach the sternum forward.

You can keep your knees on the ground or if possible, lift your knees and stretch your legs without sagging hips. Keep active legs with heels pressing toward the back of the mat. His neck stays soft as you stare at the floor.

 

Four-Limbed Staff Pose (Chaturanga Dandasana)

ChaturangaNo more wobbly arms if you practice Chaturanga! Falling knees on the floor, if you feel sagging in the hips or shoulders – is a hard pose!

From plank with knees up, hugging her shoulders and maintain strong blades against your back ribs, pressing the tailbone to the pubic bone. Exhale and slowly lower to float above parallel to the ground. Prevent the bottom of the tailbone pressing poking the back of the carpet, keeping it hidden under.

Keep the lower body and the sternum on reaching forward. Elbows should turn smoothly, embracing each other.

 

Boat Pose (Paripurna Navasana)

navasanaBoat pose involves deep abdominal muscles and improve your posture and stability. Feel the belly firm and maintain lift your chest to prevent the fall of the shoulders.

Sit on the floor with your legs bent and feet flat on the floor. Grasp your hands behind your thighs near the knees and thighs hug the hips while lifting the chest forward and up. Lean back slightly to maintain balance on your sit bones and keep this length in the torso throughout the pose.

Exhale and lift your feet off the ground, so that your thighs are at right angles to the floor and shins parallel to the floor. Press your belly gently towards the spine.

Hold here, or stronger action to straighten both legs and if you can keep your back straight extend your arms parallel to the floor. Keep your shoulders back hug in their sockets.

Pro tips:

  • Repeat raised on each side
  • Hook the transverse abdominus (the muscles that wrap around the torso)
  • Hold each pose for 5 to 10 slow breaths to challenge yourself, but be sure to release before losing consciousness as appropriate

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