Hey Yogis! Are you ready for an energizing yoga class that targets your core? This Yoga for Strong Core yoga class focuses on strengthening and improving your posture, while also enhancing stability - literally and figuratively ;)
We'll work through numerous variations of boat pose throughout the practice, using bridge pose between each as a way to rest and reset while strengthening the back body and stretching out the front abs. It's pretty long for a core workout, but it's absolutely worth it. Roll out your mat, and let's get started!
The Yoga for Strong Core yoga class contains the following poses and sequences:
This class is also great for:
Yoga for Strong Core Yoga Class Poses
Easy Pose (Sukhasana)
The Easy Pose is a foundational yoga posture that may seem simple but plays a significant role in strengthening your core. By sitting up straight with your legs crossed and feet beneath your knees, you engage your core to maintain an upright posture. This pose helps improve your posture and provides a strong foundation for other core-focused yoga poses.
Torso Circles
Torso Circles are an excellent way to warm up your core and improve its flexibility. While in a seated position, gently circle your upper body in one direction and then the other. This movement engages your oblique muscles and helps you maintain a supple and strong core.
Easy Pose Side Bend
Building on the Easy Pose, the Side Bend adds a lateral stretch to the equation. As you reach one arm overhead and bend sideways, your core muscles engage to stabilize your body. Regular practice of this pose will increase the strength and flexibility of your core.
Bridge Pose (Setu Bandhasana)
The Bridge Pose is not only a great backbend but also a fantastic core-strengthening yoga pose. As you lift your hips off the mat, your core muscles, particularly the lower abdomen and lower back, engage to support your spine. This pose helps tone your core muscles and increase their endurance.
Boat Pose with Twist
Boat Pose is a classic core-strengthening posture, and adding a twist intensifies the challenge. Balancing on your sit bones with your legs lifted and your spine straight, you rotate your torso to engage the oblique muscles. This dynamic twist targets your core from different angles, making it a versatile exercise.
Boat Pose with Leg Lifts
Boat Pose with Leg Lifts takes the challenge up a notch by requiring even more core engagement. As you balance on your sit bones and lift your legs (one at a time), your core muscles are activated to maintain stability. This pose not only strengthens your core but also enhances your balance and concentration.
Boat Pose to Low Boat Pose
Transitioning from Boat Pose to Low Boat Pose is an excellent way to build core strength and endurance. This dynamic sequence involves lowering your upper body and legs toward the mat and then lifting them again. The continuous motion challenges your core muscles, helping you develop a strong and stable core over time.
Boat Pose Straight Legs
In Boat Pose with Straight Legs, you extend your legs fully while balancing on your sit bones, creating an intense core workout. This pose targets the entire core, including the rectus abdominis, obliques, and transverse abdominis. Regular practice can lead to a sculpted and powerful core.
Side Plank Arm Twist
The Side Plank Arm Twist is a fantastic pose for enhancing your core stability and oblique strength. Balancing on one arm and lifting the opposite arm overhead, you twist your torso to work the oblique muscles. This pose not only strengthens your core but also improves your overall balance and coordination.