Did you know that our core strength is more important to your overall health than you think? Because everything in your body is quite literally connected to your core!

Developing core strength helps you with your balance, prevents back pain and also helps you to perform better in your day to day activities. So try out these sequence from Abhijeet that will help strengthen and tone your core on and off the mat.💪

 

Low plank

1. Come to folded leg sitting position.
2. Place your palms forward on the ground and raise your hip. Place your knees and foot on the ground and come into the Cat Pose.
3. Drop your elbows on the ground and put your palms forward.
4. Toes on the ground and when you inhale push your arms to the ground.
5. While you exhale, tighten your abdominal muscles and straighten your knees up and come on your toes.

 

Low Plank Variation

1. Come to folded leg sitting position.
2. Place your palms forward on the ground and raise your hip. Place your knees and foot on the ground and come into the Cat Pose.
3. Drop your elbows on the ground and put your palms forward.
4. Toes on the ground and when you inhale push your arms to the ground.
5. While you exhale, tighten your abdominal muscles and straighten your knees up and come on your toes.
6. After planking, take in one cycle of breath and begin to lift one of your feet. Knees should remain straight.
7. Repeat this on the other feet.

 

Side Plank

1. Come to folded leg sitting position.
2. Place your palms forward on the ground and raise your hip. Place your knees and foot on the ground and come into the Cat Pose.
3. Inhale look forward and push your palms to the ground.
4. Place your toes to the ground. As you exhale, tighten your core and abdominal muscles. Make sure your knees are up, leg straight, come to plank.
5. Maintain for a couple of breath then inhale and slowly twist your spine towards left or (right).
6. Exhale and raise the same hand(left or right) up. Try to place your feet together and if possible raise you same feet(left or right) up.
7. Repeat on the other side.

 

Flying Cat Pose

1. Come to folded leg sitting position.
2. Place your palms forward on the ground and raise your hip. Place your knees and foot on the ground and come into the Cat Pose.
3. Inhale and bring your right leg to the right side. Keep your knee straight
4. Exhale and raise your left hand to the left side.
5. Repeat this on the other side.

 

Tripod Downward-facing Dog

1. Come to folded leg sitting position.
2. Place your palms forward on the ground and raise your hip. Place your knees and foot on the ground and come into the Cat Pose.
3. Stretch your elbows and relax your upper back.
4. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands.
5. As you exhale, tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you.
6. Gently begin to straighten your legs, but do not lock your knees.
7. As you inhale push your palms to the ground and place your chin on your chest, try to look at your navel region.
8. Exhale and bring your right knee to your forehead.
9. Repeat on the other side

 

Boat Pose

1.Sit on the floor with your legs straight in front of you. Press your hands on the floor next to your hips, fingers pointing toward the feet, and strengthen the arms.
2. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.
3. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50* relative to the floor.
4. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.
5. Stretch your arms alongside the legs, parallel to each other and the floor.
6. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.