Fit to the core
Fit to the core
What is core strengthening? The core consists of muscles that stabilise the spine, pelvis and shoulder and provide a strong foundation for movement.
Why is core strength so important? The goal of core stability is to maintain a solid foundation and transfer energy from the centre of the body to the limbs.
A strong core has several advantages:
- Good core strength ensures better movement. Training for speed, agility and strength can go to waste if the core is not sufficiently developed.
- Better control over the body and improved balance.
- Since the core muscles act as shock absorbers, a strong core means reduced risk of injury.
- Improved overall athletic performance.
- Since weak core muscles are linked with lower-back pain, core-strength training helps reduce back problems.
Asanas for core strength
Naukasana (Boat pose)
- Lie flat on back, place arms on thighs and inhale.
- Exhale and raise legs and upper body 45 degrees from ground.
- Stretch arms towards toes, making “boat'' shape.
- Hold for 10-30 seconds, breathing normally.
- Lower legs and upper body to start position.
Ardha naukasana (Half boat pose)
- Lie flat on back, place arms on thighs and inhale.
- Exhale and lift upper body off ground in crunch pose, with legs firmly on ground.
- Stretch arms out in front. You may also interlock hands behind head to support neck.
- Hold posture for about 30 seconds to 1 minute.
Tip: After holding Ardha Naukasana, practise about 25-50 crunches.
Naukasana with ball
- Lie flat on back. Hold exercise ball in hands.
- Exhale and raise legs and upper body 45 degrees from ground.
- Hold ball up above stomach.
- Hold for 10-30 seconds, breathing normally.
- Slowly lower arms. Next, slowly lower legs and upper body to start position.
Kati ardha naukasana (Twisted half boat pose)
- Lie flat on back, place arms on thighs and inhale.
- Exhale and lift upper body off ground in crunch pose, with legs firmly on ground and arms stretched out in front.
- Slowly twist torso to left. Hold posture for 10-30 seconds.
- Bring torso back to centre. Repeat on other side.
Asanas for lower back
Ardha bhujangasana (Half cobra pose)
- Lie on stomach, with feet together and palms on floor beside shoulders.
- Press feet together and stretch legs and buttocks for support.
- Inhale and raise torso upwards with support of palms. Do not rise to your maximum. Keep elbows bent and tucked in.
- Contract lower-back muscles to hold position.
- Hold for 10-30 seconds, breathing normally.
— Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga.
For questions on yoga, write to dubai.artisticyoga@gmail.com.
For more information, log on to www.bharatthakur.com
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