ByIANSlife

November 18, 2021 (IANSlife) One of the many advantages of Yoga is that it doesn’t need you to have any equipment to reach your fitness goals no matter what they are. You simply have to get on your mat and pay attention to your breathing. Core exercises for stronger abs can be achieved through poses like Chaturanga, Vasishtasana, Naukasana, Chakrasana and Dhanurasana. In postures like plank and side-plank, the arms are toes are helping you to support the pose, but the actual work needs to be done by the abs.

These 5 asanas are specifically beneficial for your core and arm strength.

Try to hold each asana for 10-30 seconds repeating each posture three times. 

Vasishtasana

Formation of the posture

• Begin with Santholanasan (Plank)

• With your left palm firmly on the ground, remove your right hand off the floor

• Turn your entire body to face the right side and lift your right leg off the floor and place  it over your left leg

• Raise your right arm above and keep your fingers pointing to the sky

• Ensure that both your knees, heels and feet are in contact with each other

• Ensure that both arms and shoulders are in one straight line

• Turn your head and look up at your right hand

• Hold the asana for a while

• Repeat the same on the left side

 

Chaturanga Dandasana

 

Formation of posture:

• Begin with plank posture

• As you exhale, lower your body down into half a push-up, such that the upper  arms are parallel to the floor

• Your elbows must touch the sides of your ribs as you  lower yourself to maintain a 90-degree angle in the crook of the elbows

• Your shoulders must be drawn in

• Your wrists and elbows must be perpendicular to the floor and your shoulders must be in line with your body

• Hold the asana for 10-15 seconds

 

Naukasana (Boat Pose)

Formation of the posture 

• Lie down on your back

• Lift up your upper and lower body to balance on your sitting bones.

• Your toes must be aligned with your eyes

• Keep your knees and back straight

• Keep your arms parallel to the ground and point forward

• Tighten your abdominal muscles

• Straighten your back

• Inhale and exhale normally

Chakrasana

Formation of the posture

• Lie down on your back

• Fold your legs at your knees and ensure that your feet are placed firmly on the floor

• Bend your arms at the elbows with your palms facing the sky. Rotate  your arms at the shoulders and place your palms on the floor on either  side beside your head

• Inhale, put pressure on your palms and legs and lift your entire body up  to form an arch 

• Relax your neck and allow your head to fall gently behind

Dhanurasana

• Begin on your stomach

• Fold your knees to grab onto your ankles with your palms

• Inhale and lift your legs and arms up as much as you can 

• Balance on your stomach

• Look up and hold the posture for a while

The best time to practise yoga is in the mornings. Begin your day early, and cultivate the habit of self-discipline. Yoga uses breath work, movement, and your own body weight for building core strength and lean muscle. Include these following poses into your daily routine for a stable and strong core.

 

 

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