Benefits of strong core: Whenever we talk about fitness or body strength, we often ignore the most important part, ‘core muscles’. Whereas the truth is that a strong core is necessary to provide better balance to the body, to perform daily tasks better, to have correct posture and to increase internal strength. Let us tell you that Core muscles include not only the abs, but also the lower waist, pelvis, hips and deep muscles within the abdomen. If these become weak then problems like back pain, fatigue, body stiffness, bad posture and frequent injuries become common. This is why yoga experts recommend adding a few core yoga exercises to your daily routine.
Here we are giving information about 5 easy and effective yoga exercises which not only increase your core strength but also increase balance, flexibility and stamina.
1. Navasana (Boat Pose)
Advantages: Strengthens the abdominal, hips and lower back muscles.
How to do:
• Sitting on the ground, spread your legs straight.
• Now raise the legs and slightly bend the body backwards.
• Keep the hands parallel to the knees.
• Wait for 15–20 seconds and keep breathing normally.
Tip: In the beginning you can also do this by bending your legs a little.
2. Plank (Phalakasana)
How to do:
• Come into push-up position.
• Keep hands below the shoulders and keep the body straight.
• Hold for 20–40 seconds.
Tip: Do not bend the waist down, the body should remain in a straight line.
3. Utkatasana (Chair Pose)
Advantages: Strengthens the core as well as the thighs and hips; Balance improves.
How to do:
• Stand straight with your legs slightly apart.
• Make a pose like sitting on a chair and raise your hands up.
• Pull the stomach inward and wait for 20 seconds.
Tip: Do not go beyond the knees and toes.
4. Marjariyasana-Bitilasana (Cat-Cow Pose)
Advantages: Flexes the spine, relieves the lower back and activates the core.
How to do:
• Get down on your hands and knees.
• While exhaling, lift the back (Marjari).
• While inhaling, bend the back down (bitil).
• Repeat this 10–12 times.
Tip: This is an excellent warm-up exercise.
5. Vashishthasana (Side Plank)
Advantages: Strengthens the side core i.e. obliques and improves body balance.
How to do:
• Start with plank pose.
• Now turn the body to one side and keep the entire body weight on one hand.
• Raise the other hand upwards.
• Hold for 10–20 seconds.
Tip: Initially, start with an easy variation by keeping the knees on the ground.
Why is a strong core important?
A strong core is not only a way to look fit, but it also makes your entire lifestyle easier. It supports the spine, improves bad posture, helps in reducing belly fat and reduces the risk of injury. Core yoga exercises are extremely beneficial for those who sit on a laptop for long periods of time, drive or suffer from back pain.
By doing these yoga exercises for just 10-15 minutes daily, your core gradually becomes stronger and stability, energy and confidence in the body increases. In winter, when the body becomes sluggish, then this yoga can be a perfect start for you.
