Yoga to strengthen core - fitROSKY

Core is the very important body part which help to support and protect your spine, which lies between the pelvic floor and diaphragm. it contains estimated 35 different muscles that connecting into the pelvis from the spine and buttock area. 

Core is the center of gravity of your body, from where all the movements begins and also the center of stability for the lower body. 

There are multitudinous benefits of strong core, including it supports better posture, improve balance, increases stability, protects your organs, prevent injury, boost your endurance, helps strength training. 

So, for strong core you don't have any need to go the gym in order to get strong core, you can make your core strong at your home yes! at your home by "YOGA". yoga is one of the best and effective way to strengthen your core. this article will show you some best yoga to strengthen core. 

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1. Side plank pose

Side plank is a type of plank in which your have to hold your body on your side (alternate left and then right ) in a very straight position and take support only by one arm and the side of our foot.now hold the position for a while and repeat with another side.

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2. Bridge pose

First lay down on your back, fold your knees and keep your feet 10-12 inches away your pelvis. Ankles should be placed directly under the knees. keep your arms close to the body with palm facing down. now slowly breath in and gradually lift your middle part of back in upward direction, gently roll the shoulder. touch your chest to the chin and put your body weight on your shoulder for better support and make a balance. Hold the position for one or two minutes.

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3. Boat pose

 

Lie down on your back with your feet straight and together and arms on your side, arm should be stretched out and finger outstretched toward your toes. 

Now inhale and lift your upper body(chest) and both the feet off the ground simultaneously. stretching your arms towards your feet. make balance on the buttocks and hold this position for 5 to 10 seconds

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4. Plank pose

For plank come to your knees and hands, put your both of palms under the shoulder and then tuck your toes underneath your legs. Don't lock your elbow, softening your elbows just a little bit. now your hip should be in a correct position, neither too high nor too low. now hold the pose for couple of mins.   

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5. Chair pose

Keep stand straight shoulder-width apart and your toes should facing forward and start raising your both of the hands overhead and bend your knees. your thighs should parallel to the floor and torso will slightly lean forward. hold the position for a while and repeat.

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