{"id":29384,"date":"2019-08-26T19:09:15","date_gmt":"2019-08-26T13:39:15","guid":{"rendered":"https:\/\/thenaturalside.com\/?p=29384"},"modified":"2019-12-10T23:40:12","modified_gmt":"2019-12-10T18:10:12","slug":"yoga-poses-to-strengthen-and-tone-your-core","status":"publish","type":"post","link":"https:\/\/thenaturalside.com\/yoga-poses-to-strengthen-and-tone-your-core\/","title":{"rendered":"Yoga for Beginners: 7 Yoga Poses to Strengthen and Tone Your Core"},"content":{"rendered":"<p>Sometimes, no matter how hard or regular you do work-out or cardio but it doesn&#8217;t provide you with the strength that you need in your core muscles.<\/p>\n<p>Yoga can surely help you in strengthening your center of the body. The main trick involved in these poses is the art of breathing deeply and mindfully.<\/p>\n<p><a href=\"https:\/\/thenaturalside.com\/superfoods-to-build-muscle-strength\/\">Building the muscles<\/a> will not be beneficial if it is not combined with the toning of the abdominal area.<\/p>\n<p>Toning will help in distributing the weight equally to the whole body without straining any one part of the body that will give you a <a href=\"https:\/\/thenaturalside.com\/yoga-inspired-spine-straightening-exercises\/\">balanced posture<\/a>, as well as all the parts, will be actively engaged in this toning exercise.<\/p>\n<p><span style=\"color: #339966;\"><em><strong>Please save this image on Pinterest to read it anytime!&nbsp; \ud83d\ude42<\/strong><\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Yoga Poses to Strengthen and Tone Your Core<\/strong><\/h2>\n<p>Several poses completely focus on the core area and strengthen it.<\/p>\n<p>If you\u2019re searching for something that can give you a flat and strong torso then you can follow these given below 7 yoga poses which need your dedication and determination.<\/p>\n<h2><strong>1. Plank pose (Phalakasana):<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/DHvSGdCIZyQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Plank somehow needs more of your effort but it pays off effectively.<\/li>\n<li>Start by lying down on your abdomen.<\/li>\n<li>Slowly raise your body with the support of your hands and toes.<\/li>\n<li>Keep doing it until you reach in a position where you have straight arms.<\/li>\n<li>Hands should be straight beneath the shoulders and feet hip-width apart.<\/li>\n<li>Make sure your back and hips are aligned.<\/li>\n<li>It engages and stabilizes the whole core.<\/li>\n<\/ul>\n<h2><strong>2. Side plank pose (Vasisthasana):<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/krrxMqVQPCU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Continue the plank pose.<\/li>\n<li>Start shifting your body weight on your right arm.<\/li>\n<li>Rotate in such a way that your whole body weight is carried by the right hand and right foot.<\/li>\n<li>Lift your left arm straight up and your face in the same direction.<\/li>\n<li>Keep your torso in a line.<\/li>\n<li>It helps in toning the sides of the abdominal muscles.<\/li>\n<\/ul>\n<h2><strong>3. Bridge pose (<\/strong><strong>Setu Bandha Sarvangasana<\/strong><strong>):<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/g78vfuC4QBI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Lie down on your back.<\/li>\n<li>Bend your knees and pull the heels back until they come near to your hip.<\/li>\n<li>Now, start lifting your pelvis off the ground.<\/li>\n<li>Shoulder blades should remain intact with the ground.<\/li>\n<li>Place your hands beneath the hip on the ground.<\/li>\n<li>It targets thigh muscles and strengthens the spinal cord.<\/li>\n<\/ul>\n<h2><strong>4. Locust pose (Salabhasana):<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/0kxczNm1xF4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Lie down upside down on the ground.<\/li>\n<li>Your feet need to be hip-width apart.<\/li>\n<li>Arms relaxed on the ground, palms facing upward.<\/li>\n<li>Now, start lifting your feet, head, shoulders, and hands from the ground as much as you can.<\/li>\n<li>Try to arch your shoulder blades inward.<\/li>\n<li>It engages the spinal cord, thighs, and multifidus.<\/li>\n<\/ul>\n<h2><strong>5. Boat pose (Navasana):<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/BiVJsjPCQeQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Sit on your mat while stretching out your legs straight in front of you.<\/li>\n<li>Start inclining your upper body backward until you feel tightening in your stomach.<\/li>\n<li>Now, raise your one leg at a time and move your thigh closer to your abdomen to make a \u201cV\u201d with your body.<\/li>\n<li>Shin needs to be parallel to the ground.<\/li>\n<li>Raise the other leg in the same way.<\/li>\n<li>Lift your arms and keep parallel to the floor.<\/li>\n<li>It is best to pose to tone your abs and hip flexors.<\/li>\n<\/ul>\n<h2><strong>6. Chair pose (Utkatasana):<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/SzoEjquXxIg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Stand up straight on the floor.<\/li>\n<li>Raise your arms, near your ears, palms facing inwards at shoulders width apart.<\/li>\n<li>Start bending your knees as you sit on the chair until your thigh comes parallel to the ground.<\/li>\n<li>Your head should not be aligned with the hips; instead, it needs to be a little bit inclined forward.<\/li>\n<li>It strengthens your legs and core.<\/li>\n<\/ul>\n<h2><strong>7. Hands and knees balance (<\/strong><strong>Dandayamana Bharmanasana<\/strong><strong>):<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/9eUNaaGXOZ4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Start by holding your body on your hands and knees.<\/li>\n<li>Hands need to be under your shoulders and knees hip-width apart.<\/li>\n<li>Raise and straighten your left arm facing ahead.<\/li>\n<li>Similarly, lift your right leg and straighten it.<\/li>\n<li>Keep for 10 breaths and then alternate the hand and leg.<\/li>\n<\/ul>\n<p>All the poses need your conscious breathing as they engage your abdominal muscles. Plus, you need to hold each pose for 5-10 slow breaths depending on your comfort.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga can surely help you in strengthening your center of the body. Have a look at these 7 beginners Friendly Yoga Poses to Strengthen and Tone your Core.<\/p>\n","protected":false},"author":1,"featured_media":29397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":""},"categories":[1964],"tags":[2246,2247,2248],"yst_prominent_words":[2236,364,2234,2243,2241,641,2233,2235,2242,2232,2240,2230,2231,1982,2238,2239,255,2237,2011,1986],"_links":{"self":[{"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/posts\/29384"}],"collection":[{"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/comments?post=29384"}],"version-history":[{"count":0,"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/posts\/29384\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/media\/29397"}],"wp:attachment":[{"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/media?parent=29384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/categories?post=29384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/tags?post=29384"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/thenaturalside.com\/wp-json\/wp\/v2\/yst_prominent_words?post=29384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}