Why we do yoga poses for stronger core and legs? Core and legs strength are so much more than having strong abs and toned legs. There are several links between your core and legs and your emotions. As you should find your perfect match with Vinyasa, Hatha or Ashtanga, Yin or Restorative, and different poses, here you have some poses to work on your core and legs. Your core is key. It will help stabilize your body.
Plank pose (Phalakasana)
Why we do it: This pose activates muscles in all areas of the body. The pose mainly strengthens the shoulders, the core and the thighs.
How to do it: Place your hands on the floor. Step both feet back. Lengthen and straighten your body from head to heels. Be a plank of wood.
Side Plank Pose (Vasisthasana)
Why do it: This is a great pose for strengthening and toning the arms, core and legs. It also tests your balance, helping to improve focus and concentration.
How we do it: Start in Plank Pose, as you can see above. Press your hands. Roll both your heels to the right. Stack your left foot on top of the right. Press down through the right hand and raise your left hand. Look up to your hand. Inhale and exhale. Stay there as long as you can. Pivot your feet back to Plank position. Repeat on the other side.
Lizard Pose (Utthan Pristhasana)
Why we do it: This yoga pose is a big opener. Choose one foot, left or right. Let’s start with the left foot. You just have to bring your left foot forward between your hands. Then you lower your right knee to the floor. Now place your elbows on the floor. If it is too easy, you can try to do it with your forearms. Now take a big breath. Repeat on the opposite side. As you can see on the picture below, there can be many variations.
How we do it: This is one of the most challenging yoga poses to sleep because there is a lot of going on. This yoga pose is very good for stretching and opening the hips. As well, it is going to increase mobility and flexibility. Furthermore, it is going to stretch and strengthen glutes, hamstrings, and the spine. It will be releasing tension in the back. Also, it helps reduce the negative effects of prolonged sitting or inactivity. It is very good for lower back pain.
Triangle pose (Trikonasana)
Why we do it: Surprise, surprise. It looks exactly what it sounds like. Your legs form a triangle shape with the floor. Improves balance and focus. Strengthens your body. Opens hips and shoulders.
How we do it: Surprise, surprise. It looks exactly what it sounds like. Your legs form a triangle shape with the floor. Improves balance and focus. Strengthens your body. Opens hips and shoulders.
Shoulder supported Bridge pose (Setu Bandha Sarvangasana)
Why we do it: It is good for the flow of blood to the heart, the glands in the neck and the head. It is a chest opener, it also enables better respiration. It strengthens the shoulders. Furthermore, it tones the thighs, calves, hips and all the leg muscles.
How we do it: Place your palms on your lower ribs. Bend your knees and drop your feet to the ground. Hips high. Keep lifting the hips high and press your chest up and back. Keep the natural curvature of your spine and your eye gaze upward
Camel pose (Ustrasana)
This pose is very challenging. If you have any tension in your neck, or if you feel lightheaded, keep your neck in a neutral position. If you have a back injury, try Cobra or Sphinx pose. They may be more suitable. Remember always to listen to your body. Use a blanket under your knees to reduce any knee sensitivity.
Why we do it: This pose helps with mobility in the shoulders and upper back. It stretches the whole front of the body. Also, it strengthens the legs and back, improves your posture, and energizes body and mind.
How we do it: Onto your knees. Tuck your toes. Inhale and exhale. Lift the chest up. Inhale and exhale. Come into your backbend, keeping the chest lifted. Find your heels with your hands. Inhale and exhale. Stay there as long as you can. When you feel you are ready, come back up. Sit on your heels for a moment.
