The best yoga poses for your core

When training your body, it's essential to focus on your core. This is important for various postures; it can also help prevent pain in your lower back or other parts of your body. If you'd also like to train your core, read this article. We'll show you the best postures and explain the most important information you should keep in mind.
What is meant by the core of the body?
The term core includes – as the name suggests – various areas in the middle of the body, such as the abdomen, lower back, hips and pelvis.
Those who don't train their core with specific yoga exercises can suffer from various ailments, including poor posture and pain in the affected areas.
If you practice these exercises on the mat regularly, you will benefit from the following positive effects:

better posture
If people have strong core muscles, this has a positive effect on their overall health. This supports and relieves pressure on the spine. This naturally reduces the likelihood of pain. Therefore, special yoga poses are particularly important for those who sit in front of a computer all day.

Balance is promoted
Those who regularly train their core muscles usually benefit from an improved sense of balance. This can reduce the risk of injury if you stand securely on your feet—especially if you're physically active and often go hiking or jogging.
Mobility increases
Do you struggle with your body's lack of flexibility and mobility? The right yoga styles with the right asanas could help eliminate these difficulties. This is because the core is responsible for executing a wide variety of movements. Did you know that certain movements are only possible if your core is strong enough? These include, for example, running, jumping into the water, or carrying heavy loads.
What can you do to effectively train your core?
If you're starting a yoga class to strengthen your core, it's important to choose a good instructor. If you want and feel confident enough, you can also practice at home with special video courses.
There are many exercises that will help you build muscle in your abdomen, pelvis, hips, and lower back.
The following exercises are ideal for beginners and professionals:
1. Boat posture

This asana is great for strengthening your abdomen and pelvis. It's not exactly suitable for beginners who have no experience with abdominal exercises. So don't worry if you don't get it right at first.
For this pose, lie on your mat (on your tailbone). With your next breath, raise your legs and upper body. Caution : Your back must be straight.
You'll then lie on your mat like a boat or a V, with only your bottom resting on the ground. The rest is in the air. You'll notice that this exercise can become strenuous after just a few moments. Hold it for as long as you can.
2. Side Plank

To successfully train your core, you should definitely try this exercise. Put on your favorite yoga clothes and get on the mat. Support yourself with your left arm on the mat and raise your upper body to the side so that only your left forearm and feet are on the floor—your legs and upper body are in the air. Hold this position for a few moments. After performing the exercise, switch sides. Important: Always remember to breathe deeply in and out.
3. Crunches with legs stretched high

This exercise comes in many different versions, meaning the leg position is always different. In this case, you stretch your legs high, with the soles of your feet facing the sky. Then you lift your upper body and move your arms toward your feet. You'll probably feel your core working relatively quickly.
4. Position of the chair

If you want to start easier, stand upright. Bend your legs and move toward a squat (as if you were sitting down on a chair). It's important that you tense your pelvic floor muscles in this position, as if you were about to lift your urine stream. It's best to practice this on the toilet beforehand so you know which muscles you need to engage.
You stay in this yoga position with your pelvic floor tensed for several moments.
5. Happy Baby Pose

This yoga asana is very well-known and ideal for strengthening your pelvic floor. You lie down on your mat. Your head can be placed on a thin pillow . You stretch your legs in the air so that you can grasp the soles of your feet with your hands. Your legs are bent at a 90-degree angle, and the soles of your feet are facing the sky. This yoga asana is quite comfortable at first, but over time you'll realize it's quite challenging. Depending on how long you want to stay in the asana, you'll enjoy it for between 2 and 5 minutes.
6. Bridge

To further strengthen your core, it's advisable to regularly incorporate the bridge pose into your workout. To do it, lie on your back with your knees bent. Then, as you inhale, lift your butt into the air and engage your core. Stay there for a while. If you like, you can simplify this pose with yoga blocks . Place them under your lower back and lower yourself onto them.
The tips are important for beginners – don’t forget that
As a newbie, it's not uncommon to lose interest. Nevertheless, it's important to stick with it, even if it feels strange and awkward at first. However, if you experience pain that doesn't go away, you should consult a doctor.
Otherwise, it's recommended to do the exercises at least three to four times a week and combine them with other workouts. Endurance training and other physical exercises also help strengthen the core and stay fit.
Have you already incorporated these exercises into your yoga practice? If so, have they helped you strengthen your core? Which yoga asana do you find most effective?