The asanas or Yoga postures they are functional exercises in which several muscle chains are worked. Far from the topic that says that Yoga is to relax and stretch, Yoga has left us some of the best exercises or asanas to strengthen the core. Do you want to see what they are? Keep reading…
Asanas to have a strong core
Many of the best-known modern disciplines, such as current hypopressive abdominal gymnastics techniques or the Pilates method, have been based on Yoga to be created. If you are going to practice these exercises for the abdomen and core and you have any questions, you can see this guide to practice yoga at home that will allow you to do these positions or asanas correctly.
Sukha Navasana or position of the boat is one of the best asanas to strengthen the core And that's why he tops this list. An advantage that this exercise has over other abdominal exercises is that Navasana works in a balanced way throughout the abdominal girdle. Abdominal rectum, lumbar square, obliques, transverse abdomen.
The exercise admits progressions or variants for beginners. If we place the legs slightly bent, the abdominal strength that is required for the exercise will be much less, so it is affordable for the less experienced.
Between his Benefits We emphasize that the position of the boat serves to reduce waist fat, to strengthen the legs, the lower back and develop balance.
Sirsasana or over the head
This Asana is the first of the 12 positions of classic Hatha Yoga. Unlike other Yoga positions, Salamba Sirsasana already requires considerable abdominal strength and mastery of bandhas or closures.
Breathing control is very important, while the abdominal strength and control, since a poorly executed breath could unbalance the position. Among its benefits we want to highlight that this position strengthens both the spine and legs and arms, in addition to the abdomen. It also stimulates the pituitary and pineal glands.
Against him, we want to emphasize that Sirsasana is not for everyone, since it has some contraindications.
The best ironing positions in yoga
The plates are one of the best known and effective isometric exercises for work the abdomen and the core in general. In Yoga you also work through abdominal plates. A Yoga guide, like yoguiyoga.es can help you when you go to do these asanas at home.
This time I have left the best exercise of all for last. If there is one effective iron, that is the asana Chaturanga Dandasana. This position is one of the Asanas that form the Sun Salutation or Surya Namaskar. The exercise is similar to the classic abdominal iron, but instead of supporting the shoulders, on this plate the palms of the hands are supported and the elbows are placed at 90º.
In addition to work abdominal strengthWith this exercise we will achieve a very good activation of the muscles of the arms.
Yoga asanas to stretch the abdomen
And what do we do to stretch when we're done? Like they exist asanas to work the coreWe also have a proposal, an asana that will help you stretch by the time you finish working your abdomen:
Ustrasana or camel position
Thanks to the position of the camel or Ustrasana we achieved a great abdomen stretching. In addition to this, at the postural level it is beneficial for those who have sagging shoulders or kyphotic attitude.
Against it we can say that people with lumbar or cervical hernias cannot perform this posture, as well as those with blood pressure problems.
If you practice Yoga regularly and think we have left some position … we await your comment.