“Core Power Yoga” meaning of this word is simple you can improve or increase your core power by doing yoga poses daily.
Because as we all know that yoga is a great way to improve your core muscles’ strength.
Yoga not only strengthens your core muscles but by doing yoga you can improve your mental power as well.
Now before getting into yoga poses, I would like to tell you about why your core muscles are weak. Because if I told you the solution without giving you the cause of the problem, and if you did the same mistakes repeatedly, then your hard work will be ruined.
Causes Of Weak Core
- You are not very active, means you neither play any sports nor you do any kind of cardio.
- The food you eat, if your food is not good, your core will be weak due to your weak digestion.
- Your core muscles are weak due to your wrong body posture.
So now let’s talk about the solution and do not make the mistake of repeating these Causes.
Top 5 core power yoga poses
- Boat pose ( Navasana )
- low plank pose ( Chaturanga Dandasana )
- Balance table pose ( Dandayamana Bharmanasana )
- Warrior 3 Pose ( Virabhadrasana III )
- Side plank pose ( Vasisthasana )
Now we are going to see these yoga poses in detail, so let’s get started:-
1. Boat pose ( Navasana )
At the top of our list of “core power yoga poses”, it is a pose known as “boat pose”. This yoga pose will engage your entire core muscles such as your upper and lower abs and your obliques. But apart from this, this yoga pose also helps you in balancing your body.
This pose can be a bit difficult for a beginner, so I would recommend you to do this pose by tucking your knees instead of straightening them.
Steps to perform Boat pose:-
- In the beginning, you need to lie down on the floor or mat in the supine posture, your legs stretched out, toes facing toward the sky or ceiling, and your palms leaning on the side of your body facing the ground.
- Inhale strongly. But when you exhale, lift your chest, legs, and head from the ground.
- Now pull out your hands so that they can make a parallel position with the legs.
- Your toes and fingers should be in the same line. Gaze towards the toes.
- When you keep this position, you should feel your abs muscles engaging, if they are not engaged you are doing something wrong.
- Inhaling normally, now keep the posture for 25 to 45 seconds in the beginning, but as you progress you can increase the time.
- Breathe, and then exhaling strongly, now slowly rest and get back to the supine position.
- Do this asana for the five times.
Precautions:-
- People who have bad lower back pain, hip-related problems, diarrhea must not perform this pose. Women who are pregnant must not perform this asana.
2. Low Plank Pose ( Chaturanga Dandasana )
The next pose on the list is known as the “low plank pose”. So when you do this pose, it works on your entire body but especially in your abdominal area.
This posture requires patience and strength, in the beginning, try to hold it for 10-15 seconds and you can increase your time as you progress. But if you are not able to hold it, then do a variation of this pose by bending your knees. Do it on your knees.
Steps to perform Low Plank Pose:-
- In the beginning, be in a push-up position from their bend your elbows.
- Put your elbows on the floor or mat.
- Do it on the bend knees if you’re not able to do it on straighten legs.
- Hold this position for at least 10-15 seconds as I mentioned earlier.
- As you progress you can increase your time up to 1 minute.
Precautions:-
- People who have a wrist, shoulder, and back injury or pain should not perform it.
- Women who are pregnant must not perform it.
3. Balance Table Pose ( Dandayamana Bharmanasana )
The third one is my personal favorite and I hope you’ll like it too when you perform this pose it resembles a table position. This pose helps to improve your body balance as well as your core power.
Because when you perform this pose you struggle to make it right, and if you want to make it correct you have to engage your core muscles. which puts pressure on your core to improve its power.
Steps to perform Balance Table Pose:-
- To perform this pose you need to go on both hands and knees in table position.
- Now take a deep breath and lift your right leg parallel to the floor, moving your toes to the back wall.
- During lifting your left leg, lift the right arm toward the front wall at the same time.
- Now do the same process with the right leg and left arm.
- Hold the position for 4-5 breaths then release it.
- When released, gently breathe out and take your arm down, and then lower the knee down, you again make a table position.
Precautions:-
- If you have a chronic injury to your knees, back, arms, wrists, or shoulder then avoid this pose.
- And if you’re a pregnant woman then you must avoid this pose.
4. Warrior III Pose ( Virabhadrasana III )
The next pose on our list is known as ” Warrior 3 pose “. So this pose is quite similar to the previous one (Balance table pose) we just discussed. But this pose is a bit hard than the previous one.
In this pose, you have to balance your body on one leg while engaging your core, doing this pose will surely lead to a strong core.
Steps to perform Warrior III pose:-
- In the beginning, be in a mountain pose, take your right step a foot lengths forward and put your entire body weight on this leg.
- Take your arms over the head while breathing in and interlock your fingers, aiming the index finger up.
- Lift your left leg up and out, while breathing out. Adding at your hips to drop torso and the arms down to the floor.
- Stare at a point for balance. Move out by your left toes and the fingers and crown-making a straight line.
- Hold this position for 5-6 breaths and then release.
- When you release your arms up to lower the leg back to the floor while breathing in and move both feet collectively back in Mountain pose.
- Repeat this entire process with the other leg.
Precautions:-
- If you have a serious problem related to your heart or the problem of high blood pressure you should consult your doctor.
- And If you’re a pregnant woman then you must avoid this pose.
5. Side Plank Pose ( Vasisthasana )
So we have reached our last pose ” Side plank pose “, this pose I would say that it might feel tough for a person who has never done yoga before or for a person who just does yoga occasionally ( 2-3 days a week ).
Because this pose requires a bit stronger arms and also it requires body balance. If you are one of those people then I recommend you to do it on your elbow instead of a straight arm. Remember if you want to improve your core power then you must work hard for it.
Steps to perform Side Plank pose:-
- To begin with, this pose you need to press strongly through the hands with the shoulders arranged over the wrists.
- Now keep the legs and core muscles contracted, roll both the heels to your right.
- Afterward, accumulate the left foot on the top of your right foot.
- Bring the legs together and force them out by the feet.
- Push down by your right hand and lift the left hand. Maintain the lower belly contracted and the tailbone long.
- Look upward, to your hand, or just look to the sky.
- Try to hold this position for 4-5 breaths or 10-15 seconds.
- When you release, take down your left hand and rotate your feet back to Plank position while breathing out.
- Now perform the whole process again on your other side.
Precautions:-
- If you are suffering from problems like glaucoma, carpal tunnel syndrome, high blood pressure problem, then don’t perform this pose.
- People who have elbow, wrist, or shoulder injury must perform this pose, women who are pregnant must avoid this pose.
Conclusion
So try this core power yoga poses to increase or improve your core power. I recommend you to do these yoga poses at least 4-5 times a week for 30-45 minutes in the beginning as you progress you can increase your time to 1 hour.
And one more thing, be consistent with your core yoga routine because I heard somewhere that “we don’t get a result from the thing we do occasionally, but we get results from the thing we do consistently”.