Core strength is essential. A strong core your abdominal muscles, including your abs and obliques not only helps you maintain good posture and supports your overall health and vitality, but also the strength to move from the center of your core body. When you feel strong inside, you can tap into and trust the wisdom within you the wisdom within you in all areas of your life. The age-old axiom of “healthy body, healthy mind” has scientific evidence that physical activity can directly and indirectly boost self-esteem.
In other words, when you feel safe with your body and yourself, the way you perceive and face situations changes and, as a result, your life changes. Developing core strength can help.
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To get into Boat Pose, get into a seated position and bend your knees. Lean back slightly to balance in the seat, reach behind your knees, and raise your heels to knee height with your shins parallel to the mat. Keep your back straight and keep your eyes on your feet. Squeeze your inner arches and stretch your toes. Extend your arms and spread your fingers. (Or you can put your hands behind your knees.) Pull your humerus back and stretch them toward your chest. Engage your low abs and lift your chest.
Start in Boat Pose, cross your ankles, roll your feet, then return to Plank Pose with your feet hip-width apart and your shoulders on your wrists. Press the bases of your fingers into the mat to soften the thoracic spine (upper and mid-back), then push your thumbs toward the center of the mat. Stretch your crown forward and stretch your heel back. Extend your tailbone toward your heels and pull your lower abdomen up. (You can try lifting one leg and levitating it, or crossing the ankles.
Vasisthasana (Side Plank Pose)
From the Plank Pose, roll to the left while stacking your heels. Slowly raise your right arm. Press into your left hand, spread it over your chest, and reach a little higher. Lift your gaze and spread the fingers of your upper hand. Slowly return to the plank and hold for 5 breaths. Repeat on the other side.
Plank Pose with Knee to Arm
From the downward facing dog, on an inhale, raise your right leg into a three-legged dog. Keep both hip bones perpendicular to the ground and lift from the inside of your right thigh. On an exhale, move from core strength and move shoulders forward to touch right knee to right triceps. Squeeze your lower abdomen and lift your knees toward your armpits. Then, on an inhale, press your right leg up and back to return to the three-legged dog. Lie down from your right wrist to your right heel. On an exhale, move forward and cross your right knee over your left elbow, keeping your navel pressed against your spine and obliquely pressed. Inhale and return to the three-legged dog, lifting the right leg upwards.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
This yoga pose increases flexibility. Start with pushing your hips up and return to facing down the dog from the plank position. Push your upper thighs back while lowering your heels to the floor. Press your shoulder blades against your back as you press into the base of your index fingers.
Exhaling from Three-Legged Dog, use core strength to bring your knee forward toward your nose and arch your upper back as you step your right foot toward your right big toe. . Ground all four corners of the right foot. With your left leg flat, lift your arms and chest as you inhale. Raise your tailbone toward the floor. Extend your left leg, bringing your left heel to the back of the mat and tucking in your inner thighs. Step on your right heel. Keep your gaze or drishti straight in front of you.