Yoga For Core Strength

Increase your core strength to help solve back pain

Using yoga for core strength is an integral part of maintaining good posture and alignment.  A weak core can result in back pain, weakness in arms and legs, and poor alignment.  A good fitness routine will include core strengthening exercises.  Below are a few good core exercises to add to your regular work-out.

Bicycles: 

  • Lie on your back and bend your knees, with the knees stacked over the hips and the lower leg parallel to the floor.
  • Interlock all 10 fingers under the base of your head, and keep your elbows out to the side by engaging your shoulder muscles.
  • Straighten, and simultaneously lower the right leg, while bringing your right elbow to your left knee.  Feel the hip to rib connection, and keep the elbows out, away from your head.
  • Slowly bend the right leg and bring it back to a table top position, while simultaneously extending the left leg.
  • Reach your left elbow forward towards the right knee.
  • Repeat on both sides for 20 seconds.
  • Take a 10 second rest, and repeat the set 3 more times.

Side Plank: 

  • Start lying on right side with your knees straight.
  • Prop your body up on your right elbow and forearm.
  • Raise your left arm until it is perpendicular to your torso.
  • Stack your feed, left foot on top of the right.
  • Keep your core engaged and squeeze those glute muscles.
  • If your core is not yet strong enough to hold this position, you may place your left foot on the floor in front of your right foot, or you can bend your left knee and bring the foot to a comfortable place in front of you.
  • The key to this posture is to continually engage your glute muscles throughout the entire exercise.
  • Hold for 30-60 seconds, and repeat on the other side.

Side Plank with Leg Lift:

  • Start with a side plank, and lift your top leg.
  • Pulse the upper leg up and down in space, without coming to rest fully, for 20 seconds.
  • Repeat on the other side.

Superman:

  • Start lying down on your stomach with the tops of your feet on the floor.
  • Extend your arms out in front of you.
  • Engage your back muscles and lift your upper body, arms and head off the floor.
  • Keep your neck long and neutral.  Engage your leg muscles, and lift both legs off the floor.
  • Keep your legs straight and together. Hold for 30 seconds and rest.

Forearm Plank: 

  • Start lying down on your stomach and come up to your elbows, with your shoulders stacked over your elbows.
  • Keep your legs together, engage your core and lift your whole body off, resting only on your forearms and toes.
  • Press your heels back.
  • Keep your gluteus and abdominal muscles engaged throughout the entire posture.
  • Hold for 30 seconds, and rest for 10 seconds.
  • Alternate with the Superman, for 4 intervals.

Mountain Climber:

  • Start in a regular plank position, with your arms and legs extended.
  • Keep your abdominal muscles engaged and your body straight, like a plank.
  • Pull your right knee up to your chest.
  • As you draw your knee in, make sure you keep the abdominal muscles strong.
  • Extend the right leg back, and draw the left knee in.
  • Continue to switch knees, increasing speed.
  • Keep your core strong and do not sacrifice alignment for speed.
  • Repeat for 20 seconds, and take a 10 second rest.
  • Continue for another 7 sets.

DISCLAIMER:

All topics covered are provide for informational purposes only.  It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.  The contents should not be seen as health, nutrition, fitness, or medical advice.  Please consult with a medical professional before attempting any of the postures listed on the site (or this article). Never disregard medical advice or delay seeking medical care because of something you have ready on or accessed through this website.