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How to build core strength with these 8 yoga poses

How to build core strength with these 8 yoga poses

How to build core strength with these 8 yoga poses

Many of my clients come to me with back and neck injuries. As a result, they are genuinely afraid of hurting or injuring their backs. Let's just say, back and neck pain is not fun. This pain affects every position and every social event in your life. People with back problems are fully aware of their back and hips when they are standing too high, walking too much, or doing new exercises. As a person and teacher who has lived with back pain, I will tell you honestly; To relieve back and neck pain, a constant adjustment may be required. Patients with chronic back pain are usually on the defensive to protect their backs. But many negligently injure their backs by improperly moving a piece of furniture or carrying a heavier load (like their favorite child at the age of three, grandchild or niece or nephew). You know what I mean.

Me; Modified yoga is a way of life to relieve tension in the back, neck and hips. I've practiced and taught for twenty-two years because it works. But here is the catch. I strongly believe that these modified yoga exercises are more effective if you can incorporate some of them into your daily routine. It would be like pouring milk into the coffee and having lunch. For many daily routines we will do something everyday like eating yogurt. You probably have breakfast the same for the last twenty years of your life. You will eat cereal or yoghurt for breakfast, occasionally you have eggs and toast. If you live near a city, many of you have a weekly routine of visiting a museum or show at least once a week. Why is it so hard to pick up a bit of modified stretching every day? Or at least once a week? The stigma?

If you want to alleviate your back pain and build up the nuclear power, just say yes to a more routine routine of stretching and strengthening your back. You will feel the difference as you move and feel freer in your daily activities.

At the beginning, I have selected a few back and core strength poses that are suitable for almost every back and every body type. The first one I call; hanging from the side of a mountain. Do it on the mat or on the bed. Start by lying on your stomach. When lying on the bed, remove the pillows and extra blankets to stretch well. Lie down on your stomach. Stretch your arms over your ears and place your palms on the mat or bed. Give yourself freedom. If you have to; move down to give yourself space. Before you start this pose, tuck your bones and hips under. Point the lower part of the hip over your navel or stomach and fully tighten your buttocks to protect your back. Hold your palms down and lift your legs and head.

If your neck hurts, tilt your chin slightly to the chest so you do not raise your head too high. Imagine holding the edge of the cliff with your fingertips. Count five to fifteen seconds. Release your arms, put your hands under your head, and lower your elbows as if you were making a pillow. We actually call this pillow position. Stretch your arms over your ears after a few seconds' rest, hold onto the mountainside and lift your legs and head. You can do repetitions from three to five.

In the next pose, you continue to lie on your stomach. The starting position is the same. Stretch your arms over your ears and place your palms in front of your face. This time we will hold the feet down for anchor. Tighten your buttocks and stretch your lower part of your hips forward towards your belly or navy. This pose is; a version of Super Girl and Super Boy Pose. First lift your arms and hands off the mat or bed, keep your feet down, and rotate your hands as if you could fold your palms together. We will put the palms together right away. But now sweep your arms around your hips. Feet stay down. If your neck is tense, turn your chin down. When your hands reach your hips, lift your upper body as far as possible. If your back hurts, you do not have to lift your upper body too high. Pause for five to fifteen seconds. Swipe with your arms forward and put your palms together and remove yourself from the mat about three inches or so. Keep your feet down. Hold your palms in front of your face for three to five seconds. Sit back in the pillow position by placing your hands under your head and breathing.

When you develop your nuclear power, the next pose is a little more challenging. This is a version of flying. Lie down on your stomach again. First put your hands close to your hips. You place your palms on your hips on the mat or bed so that your fingers point toward your feet. When you lift, this time head, hands and feet come to the fore. This exercise will train your stomach and strengthen your back. Fly like that for three to five seconds and come in rest position or pillow position. You can do three to five repetitions. If you use some of these techniques in your daily or weekly routine, you will feel your back and neck become stronger.

Just think about networking. The back becomes tight when the hips are locked, and the neck and shoulders when the back is in pain. Sometimes you have to start with legs and hips to free the back. Do yourself a favor and do not overdo it. Work with a give and take mentality. Today I will not push too hard, the next day you will feel better. Ask your body. When you listen, your body will tell you if you can add more trails or if you need a rest day. Dont be afraid. Be more like a scientist. Does it work? No, that will not work. It works? No, that will not work. Does that work, yes that works. Then keep working, what works!