By using this site, you agree to the Privacy Policy and Terms of Use.
Accept

9two9.com

Aa
  • Lifestyle
    LifestyleShow More
    8 Moving Hacks That Make Packing Up So Much Easier
    8 Min Read
    Summer Dinner Recipes for When It’s Too Hot to Cook
    2 Min Read
    All the Frozen Pastas At Trader Joe’s, Ranked
    8 Min Read
    Easy Dinner Recipes For When You Don’t Want To Cook
    3 Min Read
    How to Decide on a Wedding Budget That Works for You
    8 Min Read
  • Finance
    FinanceShow More
    Productivity Tips for When Summer Is Calling Your Name
    9 Min Read
    How Mindfulness Can Help Level Up Your Finances
    9 Min Read
    Money Questions Newlyweds Should Ask Each Other
    8 Min Read
    Expert Financial Advice Everyone Should Follow
    11 Min Read
    Meet Evernote: Our Best Kept Secret for Staying Ahead of the Workplace
    8 Min Read
  • Sex
    SexShow More
    The Sex Position to Try Based on Your Enneagram
    9 Min Read
    5 Habits That Can Boost Your Sex Life
    9 Min Read
    Why Are Milenials Having Less Sex?
    8 Min Read
    Does Size Really Matter? We’re Breaking It Down
    7 Min Read
    10 Sex Positions To Try When It’s Too Hot To Function
    10 Min Read
  • Sport
    SportShow More
    Why 2022 Should Be the Year You Start Weight Lifting
    9 Min Read
    The Best Fitness Tips From Shay Mitchell’s Trainer
    14 Min Read
    The Workout Motivation Tips Our Editors Swear By
    8 Min Read
    Fitness Tips To Follow if You Hate Working Out
    7 Min Read
    6 Ways to Feel More Toned By Tomorrow
    7 Min Read
  • Tech
    TechShow More
    OnePlus Nord CE 2 review
    15 Min Read
    Nubia Red Magic 7 review
    19 Min Read
    Realme 9 review
    17 Min Read
    Breville Barista Max review
    12 Min Read
    Apple iPhone 13 Mini review
    17 Min Read
  • Contact
  • English
    • Русский
    • Українська
    • Polski
    • Deutsch
Reading: The Only Yoga Positions You Need for a Strong Core

9two9.com

Aa
  • Lifestyle
  • Finance
  • Sex
  • Sport
  • Tech
  • Contact
  • English
Search
  • Lifestyle
  • Finance
  • Sex
  • Sport
  • Tech
  • Contact
  • English
    • Русский
    • Українська
    • Polski
    • Deutsch
9two9.com > Sport > The Only Yoga Positions You Need for a Strong Core
Sport

The Only Yoga Positions You Need for a Strong Core

Jena Mcpherson
Last updated: 2022/09/19 at 12:51 PM
By Jena Mcpherson 5 Min Read
Share
SHARE

As a yoga instructor and fitness fanatic, I know that a strong core is essential for both your exercise routine and daily life. However, most of my students don’t want to spend an entire yoga class working on abs, and I don’t blame them. The good news is you only need a few poses for a phenomenal abdominal workout. Below are my three go-to yoga positions to develop a strong core. 

Contents
1. Plank2. Cobra 3. Boat Pose with a Twist 

1. Plank

teg-yoga-pose-3

On mornings when I don’t have time for sun salutations, I still squeeze in a minute of planking after a quick stretch. That’s because this popular pose works all four muscle groups in your core, making it my go-to move. These muscles include the rectus abdominis (your “six pack” muscles), transverse abdominals (your deep core muscles), and the external and internal obliques (the outermost muscles on each side of your core). In other words, adding this single pose to your exercise routine can seriously elevate your ab game. 

You’re likely already familiar with this exercise, but implementing a few tweaks to it can make it more effective. First and foremost, make sure your hips aren’t sagging and your booty isn’t sticking out. Your body should be a straight line from your heels to your shoulders. To prevent a strained neck, don’t look up. Instead, gaze at a spot on the floor about a foot in front of you, keeping your neck neutral. Lastly, if you feel tension in your lower back, you’re probably not properly engaging your core. To fire up your abs, imagine pulling your belly button to your spine. 

2. Cobra 

teg-yoga-pose-1

More Read

Why 2022 Should Be the Year You Start Weight Lifting
The Best Fitness Tips From Shay Mitchell’s Trainer
The Workout Motivation Tips Our Editors Swear By

When I have time to warm up my spine with some cat-cow stretching, I like to incorporate cobra pose into my practice. On the surface, cobra may look like any other stretch. However, it’s a great way to strengthen your core and spine when done correctly. If you’re anything like me, you spend too much time looking down at your phone or laptop. Over time, this can take a toll on your posture and cause back pain. Cobra pose helps counter the effects of poor posture by encouraging proper spinal alignment and relieving pressure from your lower back. This enables you to keep your spine erect throughout the day, relieving back pain and engaging your core even when you’re off the mat. 

To practice cobra pose, start lying down on your stomach with your hands under your shoulders and your fingers spread wide. Your elbows should point straight back and remain close to your body. Press your pubic bone and tops of your feet into your mat, engaging your thighs and rotating them inward. On your next inhale, lift your chest off the floor, keeping your shoulders down and opening your chest. Look forward and pull your belly button to your spine to feel engagement through your core. 

3. Boat Pose with a Twist 

teg-yoga-pose-2

If I’m feeling a high-energy core workout, I like adding movement to traditionally still poses. My favorite sweat-inducing variation is boat pose with an oblique twist. While this move strengthens your entire core, it forces you to focus on your obliques. This helps improve your balance and protects your spine when twisting your torso doing everyday activities, like reaching across your body for a cup of coffee. 

To try this pose, sit on your mat with your legs extended out in front of you. Lean back slightly, keep your back straight, and lift your legs off the floor. From there, you can either keep your knees bent with your shins parallel to the floor or extend your legs to a 45-degree angle for a more intense core burn. Keeping your chest lifted and your core engaged, bring your hands into a praying position. From here, twist side to side, gently tapping alternating elbows on the mat.

Jena Mcpherson 15/11/2022
Share this Article
Facebook Twitter Email Copy Link Print

Editor's Pick

12 Ways To Keep Your Sex Life Spicy
How to Manifest Your Best Sex Life Ever
11 Life-Changing Trips to Take At Least Once
4th of July Recipes You Can Whip Up in 30 Minutes or Less
Tokit Omni Cook review

More Popular

Tech

Ninebot KickScooter D38E review

By Jena Mcpherson 12 Min Read

Why Rest Days Are Crucial For Your Workout Routine

By Jena Mcpherson
Sex

What to Do If Your Partner Doesn’t Go Down On You

By Jena Mcpherson 9 Min Read
- Advertisement -
Ad image
Sex

I Got Ghosted After Sex—Does That Mean I’m Bad in Bed?

I mourn for the days when I had never felt the pang of disappointment of getting…

By Jena Mcpherson
Sex

How Can You Fix a ‘Bad Kisser’?

Remember when everyone said we’d remember our first kiss forever? Well, I wish I could forget…

By Jena Mcpherson
Sport

Why Cycle Syncing Workouts are the Way to Go

Do you crush intense HIIT sessions one week only to slog through burpees the next? If…

By Jena Mcpherson
Sport

10 Ways Yoga Drastically Changed My Life

Thanks to mainstream media, many of us know yoga as a workout that involves breathing, different…

By Jena Mcpherson
Sex

How to Make Your Sex Life Better in Your Relationship

Whether it’s the honeymoon phase or you’ve been together for five years, people expect us to…

By Jena Mcpherson

Removed from reading list

Undo
Welcome Back!

Sign in to your account

Lost your password?