Yoga postures for basic strength

When you regularly practice positions that strengthen your core, you will feel more stable in your practice and more comfortable in your daily life. When I skip my basic reinforcements, I notice that I find it hard to sit up straight and my back gets tired much faster when I’m pecking at the computer.

I hope to do more basic postures if I have some creative options in my back pocket, and that’s what this post will give you.

As for where to put them in a sequence: basic yoga positions are flexible. You can use the following positions as a way to warm up at the beginning of an internship. You can place them right after your sun salutations, standing positions and back bends. Or you can spread them out throughout the sequence to stay connected to your center throughout the class.

(If you want to understand more clearly what we mean by “core” and how it all fits together, be sure to read Jason’s Yoga and Your Core, Parts I and II.)

Yoga postures for basic strength

Here are four of my favorite items:

Pose the central connector

Central connector

The core connector posture is a big multitasking: when you press the block, stick your inner legs together. Sticking your inner legs (your adductor muscles) will help you pull your pelvic floor and abdominal muscles, especially our transverse abdomen. Normally, the muscles inside the thigh are weak and underused. This posture tones them and teaches you to move your thigh bones out of external rotation and to a more neutral position.

1. Lie down and place a block of yoga along the path between your upper thighs.
2. Squeeze the block and feel the crease of your legs activate.
3. On an exhalation, lift your feet off the floor and your head and shoulders off the floor.
4. Pull your arms forward. Keep squeezing. Keep breathing.
5. After three breaths, release the posture and remove the block.
6. Enter Downward Dog to counteract all the strangers and attractions. Then repeat Core Connector.
7. Do three laps.

Your lower back. Ideally, keep the curve light and natural. You do not need to press your lower back aggressively toward the floor.

If you feel any tension in your lower back, try to bring your head and upper back to the floor and just lift your legs. If this does not relieve tension, keep your upper body and feet on the floor and practice squeezing the block as you pull your navel toward your spine.

Balance of arms
Refine your standing postures: Try the posture and then try to light up your inner legs in Parsvottanasana, Triangle and Parsvakonasana.

Lolasana in blocks

Lolasana in blocks

Lolasana is an incredibly hard posture, but it’s a great way to learn how to use the entire central region to round your back, a position you need for postures like Bakasana and Eka Pada Galavasana. This posture involves the entire core and places even more emphasis on the hip flexors and rectus abdominis. This variation of blogs makes it much more accessible.

1. Sit on the shins in the middle of the carpet.
2. Place a block next to each thigh at its lowest height.
3. Lean forward on your knees and cross your ankles.
4. Then exhale as you circle your spine, lifting your knees and then your feet off the floor.
5. It’s okay if you get stuck and you can only lift your knees for a while! You are still working on your core.
6. Take three breaths and repeat three times.

If you have sensitive wrists and you notice compression, this is probably not the best posture for you. Try working the core from the back.

Balance of arms like Bakasana, Eka Pada Galavasana and Mayurasana.
The infamous “pick and jump” from the Ashtanga Yoga series.

Posture of the reclining crow

Reclining crow

On days when I want to work to balance my arms but my energy is low, I start doing them on my back. It works! This posture strengthens all the abs and hip flexors. Carrying a crow on your back also gives your body a blue impression of how to do the hand posture. Not only does it strengthen your body, but it also teaches your body the muscle coordination and firing patterns you will need to make Bakasana in your hands.

1. Lie on your back and stretch your arms toward the ceiling. Your palms will be flat, facing the ceiling.
2. Bend your knees and pull them firmly toward your armpits.
3. Now, press the ceiling as you lift your head and shoulders off the floor. Do you notice anything known? You are in Bakasana from behind.
4. Take three breaths. Pull your knees and armpits toward each other.
5. Exhale and let go of everything. Repeat twice more.

Your neck. If you bend your neck and pull your chin too hard against your chest, you will work your neck muscles too much. Be sure to look up at the ceiling instead of down at the chest.

I will give you three assumptions about this. (Hint: start with a “Bak” and end with an “asana”).

It will also help you with the same balance of flexed arms that Lolasana does: Eka Pada Galavasana and Mayurasana.

Reclining handstand

Reclining handrail

This reclining version of Handstand is a great preparation whether you have a regular Handstand practice or have never done it yourself. Like practicing Bakasana on the back, this posture will strengthen all the abs. This is the most demanding of the four basic creative postures shown in this article, especially for the abdominal transversus and the rectus abdominis.

1. Start your back with your legs outstretched on the floor.
2. Tighten your leg muscles and flex your feet as if you were doing Mountain Pose on your back. Make sure your knees are facing the ceiling.
3. Stretch your arms out to your ears and flex your hands. Voila! You’re in Handstand on your back!
4. From there you can exhale and lure yourself towards a crow reclining with his head and shoulders off the ground. Then, keeping his head off the ground, he lay back in the shape of a Handstand.
Be sure to hug your inner legs toward each other as you reach through your heels and arms.
5. Repeat this pattern of Handstand -> Bakasana 3-5 times.

Your lower back. If you feel tension, try to keep your head down. If that doesn’t work, bring your legs 90 degrees (straight to the ceiling).

Forearm balance

{illustrations by MCKIBILLO}

#Yoga #postures #basic #strength

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