Professional Online Yoga Classes in London

The ‘core’, as the word indicates is the ‘foundational’ part of the body which stabilises both the upper and lower body structures.

The ‘Core’ is that vital region of our body through which there is an energy exchange between the upper and lower extremities. The more supple and strong we keep our core, the more integrated the entire body will feel.

The ‘Core’ encompasses the central part of our body; the muscles of the abdomen, lower back, hips and pelvis, and is key to maintaining holistic health.

Often students are eager to start core strengthening exercises, with the aim of achieving toned abs. While that may be a part of it, a strong core is more than mere aesthetics; a strong core supports the spine, improves posture, enhances back strength, builds balance and reduces the risk of injury.

I have experienced first-hand how consistently doing yoga calisthenics can give individuals the core strength they seek without the requirement of gym equipment. Here are a few that I usually incorporate in my Online Yoga Classes in Dubai to target the core.

Phalakasana (Plank Pose) & The Forearm Plank– This seemingly simple pose is a powerhouse when it comes to engaging our core strongly. Start in a tabletop position with your wrists directly under your shoulders. Step your feet back, aligning your body in a straight slanting line from head to heels, like a plank. Engage your core, keeping your hips aligned in that straight sloping line from shoulders to heels. Hold for 30 seconds to 1 minute, focusing a steady breath.

Take a half a minute break and assume a variation of the Plank, the Forearm Plank Pose. Forearms on the mat, elbows directly under the shoulders the body held in a straight stiff line from shoulders to heels. The points of contact with the floor/mat are the forearms and the toes of both feet. We can feel how strongly the abdominal muscles are contracted in this posture. Keep breathing and hold for a full minute or more if possible.

Navasana (Boat Pose) – When it comes to targeting the deep core muscles, Navasana is very effective. To practice this pose, sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your spine erect. Extend and stretch your legs and raise them to a 50 to 60 degree angle from the floor, bringing your body into a ‘V’ shape, balancing on the sits bones. If you are losing your balance then grab your thighs from underneath otherwise keep your arms parallel to the floor on the outsides of the legs. Don’t allow the chest to collapse. Hold for 30 seconds.

Vasishthasana (Side Plank) – Strengthening the obliques is an important part of core strength. To practice Vasishthasana, start off in the plank pose. Then, turn to your side, shifting your weight onto your right hand and the outer edge of your right foot. Stack your left foot on the top of your right and lift your left hand towards the sky. Keep your body in a straight sloping line from head to heels. Hold for 15-30 seconds on each side.
To go a step further in ‘Vasishthasana’ try and place the upper leg in a half lotus position on top of the lower leg. Hold again for another 15 to 30 seconds.

Final Thoughts

While practising yoga for core strength, don’t forget to focus on your breath. Maintaining steady and deep breathing is the secret to supplying life giving oxygen continuously to the muscles being worked and thus strengthening them without straining them.

Don’t stress that you need to be able to do all these postures on the very first day itself. In the world of yoga, consistency is the key to building core strength, so try to practice these poses at least 3-4 times a week. Listen to your body’s signals, avoid pushing yourself too hard. Give sufficient time for muscle recovery between two practice sessions.

Opt for Professional Online Yoga Classes in London. You can try ‘Yoga With Sapna’ for achieving Core strength and so much more.