Core Muscle Strength with Yoga

Having strong abdominal muscles and back muscles is the key to advancing and deepening in various Yoga postures and other spiritual practices. Most postures and breathing exercises are designed to stimulate the navel centre – the hub of vitality. The main cause for back pain is due to weak muscles around our waist, back and stomach. These postures elevate back pain, strengthen the core muscles that support the back, hips and stomach. They also help keep the internal organs like kidneys, liver, spleen, sexual and excretory organs healthy.

Here, I have designed some simple but effective exercises that strengthen your body both internally and externally. It not only helps improve digestion and elimination, it also strengthens your upper and lower abdominal muscles. Try it and feel the difference!

4. Bhujangasana (The Cobra Pose)

1. From all fours, shift your weight back and sit on your heels with your arms in front of you in the Child’s Pose. Keep your hands shoulder-width apart with your shoulders relaxed.
2. As you inhale, press your palms down while you slide or move your body forward and place your pelvis on the ?oor.
3. Keep your buttocks tightened, palms ?at on the ?oor, elbows bent and tucked close to your body while you open your chest and lift your chin up to face the ceiling. Please keep your pelvis on the ?oor.
4. As you exhale, return to the Child’s Pose. This is one set.

Repeat 10 sets.

Benefits: The cobra pose is a wonderful exercise for strengthening your lower back and tricep muscles while relieving stiffness of the spine and back pain. At the same time, it also helps to keep your spine healthy and supple.

5. Shalabhasana (Locust Pose)

1. Lie on your abdomen with your legs together and chin on the ?oor. Interlace your thumbs together, with your palms facing upwards and place them underneath your pelvis.
2. As you inhale, raise both legs together while tightening your buttocks. Keep your feet together and hold for 5 seconds.
3. As you exhale, lower your legs to the ?oor. This is one set.

Practice 10 sets.

Benefits: This exercise is great for strengthening your hips, lower back muscles and tones your buttocks. At the same time, it massages your internal organs and alleviates constipation.

6. Boat Pose

1. Lie on your abdomen with your legs together and chin on the ?oor. Place your arms on both sides of your body with the palms facing down.
2. As you inhale, raise your chest and legs off the ?oor while tightening your buttocks. Keep your feet close together and hold for about 5 seconds.
3. As you exhale, lower your body and legs to the ?oor. This is one set.

Practice 10 sets

Benefits: This exercise is great for strengthening and toning your upper and lower back muscles and ?rms your buttocks. At the same time, it also massages your internal organs.

About the Author
Master Kamal, Indian born and based in Bangkok, is a prominent Yoga Icon in Asia. He began his journey into Yoga with a deep interest in the teachings of great gurus, rishis and swamis and the legacy that were passed down by his father, Late Srinivas Raj. He is the founder and creator of Kryoga. Kryoga is built on Yoga’s 5,000 year old physical and mental science and incorporates vibrant elements from ancient eastern wisdom and western science. The result is a powerful combination of a total mind/body health system that sharpens the mind and body and aligns the spirit producing better physical health, mental alertness and power. Kryoga is ideal for beginners to advanced Yoga students and for all ages and it is equally effective for all ?tness levels. Kryoga is for everyone but is speci?cally designed to ?t the lifestyle of urban residents who demand a fast and effective way to get more energy and focus to meet today’s challenges.