You can never practice yoga without your core! The stronger the core, the safer and deeper we can complete the yoga asana, and also reduce the chance of injury in yoga practice, in a way: The core strength determines the effect of your yoga practice, it helps you to shape more easily: The waistline!
Today, we share 10 yoga variations that effectively strengthen your core strength, strengthening your core strength in all aspects, especially useful, hurry up and collect them!
01
Supine position, hands bent elbows around the back of the head
Shoulder blades off the ground, inhale, legs bent knees up
Exhale, tighten the core, the left elbow touch the right knee
Alternate between left and right for once, repeat 10-15 times
02
Lie on your back, inhale, lift your legs upward with knees bent
Exhale, tighten the core, curl the abdomen upwards
Straighten your arms forward and lift your shoulder blades off the ground
Lower back completely on the ground, repeat 10-15 times
03
Lie on your back with your arms crossed at the back of your head
Inhale, straighten your legs upward and tense your instep
Exhale, tighten core, legs slowly down
Inhale, restore, repeat 10-15 times
04
Supine position, hands and legs straightened upwards
Shoulder blades off the ground, exhale, tighten the core
Cross your legs back and forth alternately, keep the back of your feet straight
Alternate left and right for once, repeat the exercise 15-20 times
05
Slightly lean back, hands elbows on the ground
Exhale, tighten the core, legs off the ground about 45 degrees
Inhale, legs alternating left and right cross up
Exhale, alternate legs left and right alternately down
Alternate left and right for once, repeat the exercise 15-20 times
06
Lie on your back with your legs bent at the hips and straightened upward
Elbows behind you on the ground, exhale, tighten the core
Hip drive legs clockwise / counterclockwise 15 times each around
07
Right hand on the ground, right knee on the ground into side plank pose
Inhale, straighten the left hand upward and abduct the left hip
Exhale, tighten the core
Left leg moves clockwise around 15 times and then switch to the right side
08
Lie on the right side, left hand on the front side of the body to assist in stabilization
Exhale, tighten the core, lift the legs apart and upward
Inhale, feet touching each other, repeat 10-15 times
09
Lie on your back with your legs bent at the knees near your abdomen
Put your hands around your knee sockets and tense the back of your feet
With breathing, roll back and forth 30 times
10
Return to big bye pose and adjust for 5-8 minutes
