Beginner Core-Strength Yoga: 5 Poses for Abs and Back

September 8, 2023 Nadine from Form

Whether it's lifting heavy objects, maintaining good posture, or participating in sports and physical activities, a strong core and back are essential.

In yoga, as in other physical practices, core strength is a focal point. And, whilst the majority of poses do engage our core in one way or another, there are a few that actually focus on core strength directly.

In this article, we will explore how yoga can help you strengthen your abs and back, providing you with a stable foundation for a healthy body and mind. So, roll out your mat, and let's dive into it!

What are the benefits of a strong core?

Developing a strong core and back is vital for overall health and wellbeing. Core muscles, which include the abdominals, obliques, and back muscles, act as the central support system for the entire body. A strong core provides stability and balance, enabling us to perform daily activities with ease and efficiency.

Additionally, strengthening these areas through yoga not only enhances physical performance but also offers a myriad of benefits. A strong core improves body alignment, reduces the risk of injury, alleviates lower back pain, and enhances flexibility and range of motion. It also promotes better digestion, supports healthy breathing patterns, and even contributes to improved mental focus and emotional wellbeing.

By prioritising core and back strength through yoga, we can experience a multitude of positive effects that extend beyond the physical realm, leading to a healthier, more balanced and empowered life.

Now, let's explore some of the most effective yoga poses for strengthening your core:

1. Bridge Pose (Setu Bandhasana)

This yoga pose is perfect for stretching the chest, shoulders, and hips, while also strengthening the core, glutes, and hamstrings. Regular practice of this pose can help improve spinal flexibility, stimulate the nervous system, and promote overall body awareness.

How to do it:

Lie flat on your back on a yoga mat with your knees bent and your feet hip-width apart.
Press your feet and arms into the mat as you lift your hips off the ground, rolling up one vertebra at a time until your entire torso is off the mat.
Interlace your fingers underneath your lifted body or keep your arms alongside your body, palms facing down.
Engage your leg muscles and keep your knees aligned with your hips, thighs parallel to each other.
Hold the Bridge Pose for your desired duration, focusing on deep and even breathing. To release, gently roll your spine back down to the mat, one vertebra at a time.

*Avoid clenching your glutes or tensing your buttocks. Instead, focus on engaging your core and leg muscles to maintain stability and support.

*Keep your knees in line with your hips, avoiding them from splaying outwards or collapsing inward.

2. Half Boat Pose (Ardha Navasana)

This pose strengthens the core, hip flexors, and improves balance. It is a wonderful pose to incorporate into your yoga practice, especially as a beginner. Gradually, with practice, you can move towards extending fully towards (full) Boat Pose.

How to do it:

Start by sitting on your yoga mat with your legs bent in front of you and your feet flat on the mat. Keep your spine tall, your arms resting by your sides and your knees together.
Engage your core muscles by drawing your navel toward your spine. This will help stabilise your body throughout the pose.
Slowly lean back slightly while maintaining a straight spine. Find your balance on your sitting bones, ensuring you're not collapsing into your lower back.
Lift your feet off the mat, bringing your shins parallel to the ground.
Extend your arms parallel to the floor, reaching forward in line with your shoulders. Your palms can be facing down or facing each other.
Keep your chest lifted and your gaze focused slightly forward, maintaining a steady breath.
Hold the pose for your desired duration, starting with 15-30 seconds.
To release the pose, gently lower your legs and torso back to the mat, returning to the starting position.

3. Plank Pose (Phalakasana)

This is an excellent pose for building core strength, toning the abdominal muscles, and improving overall stability. Incorporating this pose into your regular yoga routine can contribute to a stronger and more resilient core and back.

How to do it:

Start by positioning yourself on all fours, aligning your wrists directly under your shoulders and your knees directly under your hips. Your palms should be flat on the mat, fingers spread wide, and your fingers pointing forward.
Engage your core muscles by drawing your navel toward your spine. This will help stabilise your body throughout the pose.
Step your feet back, one at a time, extending your legs straight behind you. Your toes should be tucked under, and your feet should be hip-width apart. Your body should form a straight line from your head to your heels.
Make sure your shoulders are relaxed and away from your ears. Keep your gaze slightly forward, with your neck in line with your spine.
Hold the Plank Pose for your desired duration, starting with 30 seconds and gradually building up to 1 minute or longer as you become more comfortable and stronger. Remember to breathe deeply and evenly throughout the pose.

*Avoid lifting your hips too high or allowing them to sag.

*If you experience wrist discomfort, you can modify the pose by performing it on your forearms instead of your palms.

4. Bear Pose

Though not strictly a yoga pose, Bear Pose is a beginner-friendly variation of Plank Pose and can be a great exercise to build upper body strength and prepare for more advanced poses. The pose itself requires significant core engagement to maintain balance and control, it strengthens the deep abdominal muscles, including the transverse abdominis, which helps improve core stability and posture.

How to do it:

Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and knees aligned under your hips.
Engage your core muscles and lift your knees off the ground, hovering them a few inches above the mat. Your toes should be tucked under.
Keep your arms straight and shoulder-width apart, with your palms pressing into the mat.
Maintain a straight line from your head to your knees, avoiding any sagging or rounding in the back.
Hold the Bear Pose for your desired duration, focusing on core engagement and steady breathing. To release, gently lower your knees back to the mat, returning to the tabletop position.

5. Side Plank (Vasisthasana)

This pose strengthens the arms, wrists, core, and legs while improving balance and stability, as well as working on your mobility.

How to do it:

Start in a high plank position with your palms flat on the mat, wrists aligned under your shoulders, and your body forming a straight line from head to heels.
Shift your weight onto your right hand and the outer edge of your right foot as you rotate your body to the right side.
Stack your left foot on top of your right foot and engage your core muscles to maintain stability. You can also place one foot in front of the other if it is more comfortable.
Extend your left arm toward the ceiling, creating a straight line from your fingertips to your shoulders.
Keep your body in a straight line, avoiding any sinking or sagging. Engage your core, lift your hips, and reach through your fingertips to create length.
Hold the Side Plank Pose for your desired duration, gradually building up to 1 minute or longer.
To release, slowly lower your left hand and return to the high plank position. Repeat the pose on the other side.

*Beginners can modify by keeping the bottom knee on the ground or using a block for support under the bottom hand.

Yoga is a powerful practice that can help you sculpt and strengthen your core muscles, including your abs and back. The poses mentioned above target these muscle groups, providing a challenging yet rewarding workout. Remember to choose the right yoga mat to enhance your practice and ensure safety and comfort.

As you embark on your yoga journey, let your mat be your companion, supporting you through every pose and helping you achieve a deeper connection with your body. With consistent practice and the right mindset, you can enjoy the transformative benefits of yoga for your core strength, leading to improved posture, balance, and overall well-being.

So, unroll your mat, breathe deeply, and embrace the journey to a stronger core through the practice of yoga. Namaste!

Note: It's important to consult with a qualified yoga instructor before attempting any new poses or exercises, especially if you have any pre-existing health conditions or injuries.

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