Beginner's yoga for core strength

We all know that core strength is important - yet there is often litte focus on the core in standard yoga classes. So what are the best asanas to start working on this key area? In the first of two pieces, Sue Fuller from yoga2hear investigates some beginner's poses for core strength.

A strong core could hold the secret to helping you obtain optimum levels of physical and emotional health.

Yoga asanas performed with the correct intent will help to strengthen all the core muscles, which will respond to slow, controlled movements.

So why have a strong core?

A strong core is important in many ways: preventing and alleviating lower back pain, removing joint pressure, stabilising the pelvis and lower back, encouraging correct posture and spinal alignment, and helping to balance emotions.

Often the effect that the core muscles have on lower chakras is over-looked. The core muscles provide support for the three lower chakras. Without this support these chakras become unbalanced, which could lead to diminished energy levels and emotional turmoil.

When these chakras are tuned, clean and resonating at the correct frequency we feel grounded and secure, and experience a sense of inner confidence.

The core muscles consist of the deep muscles of the lumbar spine, pelvis and abdominal region.

Focusing on these muscles as you move through the following postures will demonstrate how easy it is to activate and strengthen these muscles during a yoga practice.

Dandasana (The Staff)

Sit with the legs extended, the feet flexed and a straight spine. Focus on your alignment and the sensation of drawing up the lower abdominal muscles. Broaden the upper back and release your shoulders away from your ears breathe slowly through your nose.

Lift the arms up above your head with the palms facing each other continue to breathe slowly. As you lift your arms work to maintain a straight spine by continuously drawing up the lower abdominal muscles.

When the arms lift the centre of gravity moves accordingly this could cause the lower back to arch, it is important to remain strong through the lower stomach muscles so that this does not happen. Remain here for ten slow breaths.

Locust (Salabasana) variation. Also known as Sarpanasana (The Snake)

Begin by lying on your stomach; with your forehead on the floor breathe slowly in and out through your nose.

Interlink your fingers behind your lower back, join the insides of your legs.

As you inhale use the muscles in your lower back to lift your upper body, ensuing that your neck remains in line with your spine. As you exhale return to your starting position.

Repeat this for ten complete breath cycles - if possible hold the last one with the upper body lifted for three complete breaths.

Jathara Parivartanasana (Semi Supine Spinal Twist)

This particular posture has surprising effects. We assume that a spinal twist is for spinal mobility but with a slight change in focus it can become a very strong workout for the muscles of the core.

Lie on your back with your knees bent; take the arms out level with the shoulders, palms facing up. Inhale, as you exhale allow the knees to fall to the right and turn your head to the left.

The next time you inhale, focus on engaging the lower abdominal muscles, scoop in these muscles as much as you can and use these muscles to move your knees back to their starting position.

At the same time return your head to the centre. On your next exhalation the knees fall to the left and your head turns to the right, as you inhale again direct your focus to your lower abdominal muscles and use these muscles to move the knees.

Continue like this for ten complete breath cycles.

Apanasana (Wind Release)

This posture is not an obvious one to select for core strength; however it is easy to execute. When the focus is directed to the core it has extremely positive results.

Lay on your back and draw your knees in towards your chest. Fcus on lifting the lower stomach muscles to keep the lower back in contact with the floor throughout.

Lightly hold your knees or shins, breathe slowly in and out through your nose, soften the shoulders down towards the floor. As you inhale allow your knees to drift 5 - 10 cm away from your body, on your exhalation draw your knees in towards your chest returning to your starting position.

Continue like this breathing and moving slowly connecting both breath and movement. Keep your lower back in contact with the floor especially as your knees drift away from you - to ensure this happens engage the lower abdominal muscles throughout the entire exercise.

Continue for at least ten slow,  controlled complete breath cycles.

A word about the author:

Sue Fuller has created an extensive range of high quality Hatha yoga classes suitable for all levels of yoga experience, including Introduction to Core Yoga and Core Yoga. Each class is available on CD and MP3 download and features clear easy-to-follow instructions complemented by relaxing background music. The classes are available online from www.yoga2hear.co.uk