Top 5 Power Yoga Workouts To Build Serious Core Strength

Core Strength Yoga Workouts

Get Your Best Summer Body with Deep Core Exercises!!

Today Most of the people are hitting the yoga mat now than ever before. You just need a yoga mat, plus some ideas for moves you can do. Yoga provides so many valuable benefits that help to improve strength, flexibility, body awareness, and focus.

Core Strength Yoga Workouts is the powerhouse that improves your body awareness and your ability to hold your center strong and balance during difficult poses, such as standing, walking and sitting.

These yoga poses all work a variety of muscles, but the key is to focus on the core.

Yoga can be a great workout, but you also have to WORK for it. This will not only make you more flexible but it will also make your body strong.

If you really want to improve your core strength, try this yoga workouts for killer abs, solid arms and sculpted legs, posture, and more.

Now roll out your yoga mat and get ready to sweat!!

Practice These 20 – Minute Core Strength Yoga Workouts for Strength Training

#1: Downward Facing Dog – (Adho Mukha Sivanasana)

This is one of the fundamental yoga moves which will help you to stretch your whole body allowing blood circulation throughout the body. This is a quite challenging pose for the beginners because the weight on your hands can feel heavy until you build up a level of strength. This yoga postures will also help you to relieve your stress.

Benefits

  • Strengthens abdominal muscles
  • Boosts circulation
  • Decreases anxiety
  • Tones the hands and feet

A Step By Step Guide

  • Begin on your hands and knees. Set your knees directly under your hips and your hands slightly forward of your shoulders.
  • Stretch your elbows and relax your shoulders.
  • Spread your fingers apart and pressing your hands firmly on the mat.
  • Work on straightening your legs and lowering your heels toward the ground.
  • Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
  • Hold for at least five or six breaths.
 

#2: Dolphin Plank Pose — (Makara Adho Mukha Svanasana)

There is one of the most popular and best exercises for core strengthening, also called as High Push-up Pose. This yoga moves will help you to improve arm balance, by targeting every muscle and practicing this poses regularly. It also strengthens the muscles around the spine, abdominis, shoulders, calves, chest, and thighs which help you to improve your body posture.

Benefits

  • Strengthens the abdominals, arms, shoulders, and chest
  • Increases Bone density
  • Improves posture
  • Stretches the hamstrings, calves, and arches of the feet

A Step By Step Guide

  • Begin in Adho Mukha Sivanasana and slowly shift the weight of the body to the front.
  • Ensure that your shoulders are aligned with your wrists.
  • Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.
  • Keeping your legs straight, position your heels directly above the toes.
  • Fix your gaze on the floor and keep your back and knees straight.
  • If possible, the palms should be facing each other.
  • As you inhale, slowly pull your abdominal muscles in and relax them as you exhale.
  • Stay in this posture for a few breaths before returning back to Adho Mukha Sivanasana.

#3: Chair Pose – (Utkatasana)

Chair Pose is a standing yoga posture that provides the intense workout for the thighs. Utkatasana is great pose if you are looking to tone your legs and improve your body postures. This Yoga move will help you to build strength and stamina throughout the whole body.

Benefits

  • Strengthens the core
  • Stretches shoulders and chest
  • Reduces flat feet
  • Improves balance and stability.

A Step By Step Guide

  • Stand with your feet hip-width apart. Use your toes to get a firm grip.
  • Extend your arms over your head and make your palms face each other. Your arms need to be in line with your ears.
  • Push your hip back, bend your knee and squat down until knees are at a 90-degree angle.
  • Keep your chest up and engage your core. Keep your back straight.
  • Hold this position for 15 seconds and relax. Repeat.

 #4: Boat Pose – (Navasana)

This yoga pose will help you to tones the muscles of your abdominals while strengthening the low back.  This pose will also help you to purify and increase one’s digestive fire, which is fundamentally good for health.

Benefits

  • Strengthens the abdominals
  • Stabilizes the hips and pelvis
  • Improves digestion
  • Alleviates symptoms of Hernia

A Step By Step Guide

  • Begin with a seated position with bent knees and heels on the floor.
  • Make sure your hands are 2-3 inches behind the posterior.
  • Extend your body from the top of the head to the hips
  • As you inhale, lift your feet off the yoga mat.
  • Try to keep balance on your seat and keep the shins parallel to the floor.
  • Stretch your arms outward and straighten your legs.
  • To exit the pose, bend the knees and again rest the feet on the floor.
  • Repeat this exercise at least 10-15 times.

#5: Warrior III or Virabhadrasana III

The warrior pose is great yoga pose to challenge your balance, strength, and focus.

Benefits

  • Strengthens your legs
  • Improves balance and posture
  • Energizes the whole body
  • Strengthens and tones your abs
  • Reduces anxiety

A Step By Step Guide

  • Begin in a standing pose. Step with your right foot forward and shift your body weight on this leg.
  • Inhale and bring your arms over your head, pointing the index finger up.
  • Now Exhale and slowly lift your leg up and out, hinging at the hips to lower the arms and torso down towards the floor.
  • Look down at the floor and stare at appointing for balance.
  • You should make sure that your fingers, left toes and the crown are making the straight line.
  • Breathe and the position for 20 to 60 seconds.
  • To release, exit the pose by inhaling and come back into a standing position.
  • Repeat on the other sides which will provide better results.

Enjoy Your Strong Core!

If you’re holding a challenging pose longer than you thought or if you’re trying to positively talk yourself through the last 10 seconds – this is where the real change happens.  Now, this is the time to become the best version of yourself.

These yoga workouts will help you to build foundational strength. So Always Remember, a strong core leads to a strong practice!

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Jenny Jasmine
Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:   About Me Facebook     Instagram     Google+     LinkedIn

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