Yoga Pose of the Week: Core Cultivation!

Ok so not technically a “yoga pose,” but still an essential part of your yoga practice. Strengthening your core helps you to develop uddiyana bandha and samana vayu – two key actions for maintaining the integrity of your yoga poses. So here’s a routine that I’ve been incorporating into my daily yoga practice and workouts. These exercise really focus on your obliques, which help to stabilize your spine and pelvis.

Water Wheel:

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  • Lay on your on your back with your legs stretched out on the floor. Put your hands underneath your hips with the palms down, and rest your head on the floor. Now lift your legs straight up to the ceiling.

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  • Bend the knees and draw them in toward your chest, then extend the legs straight out so they hover above the ground. Lift your legs straight up and repeat.
  • Practice 10 times, then reverse by extending your legs straight up and lowering them down to hover above the ground. Bend the knees and draw them in toward your chest and then extend the legs straight up.
  • Alternative: work with one leg at a time if you are experiencing pain or difficulty with both legs.

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  • For added complexity, as you extend your legs straight up, lift your tailbone about 1 inch off the ground and then lower as you lower your legs or knees.

Ardha Navasana

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  • Lay on your back and clasp your knees to your chest. Pressing your knees into your hands, curl your upper body of the ground, including your shoulder blades. Extend your legs straight out so they hover about 30 degrees above the ground; extend your arms as well.
  • Alternative: work one leg at a time and / or let your head rest on the floor.

Plank Pose

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Follow the process for getting into Plank Pose either on your elbows (make sure elbows are directly under your shoulders) or on your hands. Maintain for 30 seconds. Rest and then repeat two more times. Work your way up to maintaining the pose for 2 minutes.

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One Response to “Yoga Pose of the Week: Core Cultivation!”

  1. baba Says:

    Yo( ga) ! nothing like iot provided you have the discipline believe me it does wonders unlike other modern exercises.

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