YOGA MADE EASY

Strengthen the core

  • Photo: Bhanu Prakash Chandra; Model: Manasa Upadhya
  • Photo: Bhanu Prakash Chandra; Model: Manasa Upadhya
  • Photo: Bhanu Prakash Chandra; Model: Manasa Upadhya

The abdominal cavity, with four abdominal muscles in front, paraspinal muscles at the back, diaphragm on top and pelvic floor at the bottom, acts as a core cylinder that plays a crucial role in imparting good stability to the lower back. Raising the hips from the supine position is one of the methods to activate this core cylinder. Doing this against a fairly unstable support imparts better strength and stability to this region. Here is one such technique.

Method:
* Lie on a mat and position the stability ball below the feet.
* Keep legs flexed with feet about 6 inches apart.
* Keep the arms by the side of the trunk with palms facing down.
* As you exhale, contract the abdomen and raise the hips.
* Ensure that the shoulders are pinned down on the mat and the chin is towards the chest.
* Hold the ball in place using pressure from the feet.
* Stay for about 5 seconds with slow breathing.
* Keeping the hips high, gently roll the ball away as you straighten the legs.
* Stay for about 5 seconds with slow breathing.
* Keeping the hips high, gently roll the ball in as you flex the legs.
* Repeat these movements 4 times and return to starting position.

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Topics : #health | #yoga

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