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• #STANDING CORE YOGA POSES SERIES#

Bring your right toes slightly behind your left heel, then, while thinking of your body as a teeter-totter, begin to lift the right leg as you tilt the torso forward. Start standing, and reach your arms straight up overhead.Not only does it strengthen your ankles and legs as you find balance on one leg, but it also strengthens the back, glutes and back of the leg as you lift in the back body to maintain balance and shape. This yoga pose tests your balance as it strengthens the back body. Hold for 5 breaths, then release back into your Downward-Facing Dog or Tabletop.This still builds strength, but with half of the body weight. If this places too much weight on the shoulders or wrists, bring the knees down to the floor.Press through the hands so the upper back rounds slightly, and the chest doesn't sink. Draw the navel up toward the spine, as the quadriceps lift toward the thighbones.Create a long, straight line from the crown of your head, through the back and all the way through the legs and heels.(You may have to wiggle the toes back a little bit, and that is okay.) From Downward-Facing Dog, shift the shoulders forward so they line up perfectly over the wrists.It's a great pose to help keep wrists injury-free, however if your wrists get tired, you can lower onto your elbows.

Like many poses in yoga, it creates strength in many areas of the body, including the abdominal muscles, shoulders, and even quadriceps. It gives you the core strength and heat needed to build into more complex yoga postures. Like its name, this pose teaches you to be strong like a sturdy plank. Breathe in this position for 5-10 breaths, then stand up straight, releasing the legs and arms down by your sides.*If you struggle with sciatica or other low back pain, separate the feet so they are hip-width apart, instead of squeezing to the centerline. To intensify, sit more deeply until your hips become even with your knees. Looking upward helps prevent the chest from pitching forward. Keep your chest lifted and raise your arms by your ears.Most of your weight should be in your heels, and you should be able to see your toes in front of your knees.

#STANDING CORE YOGA POSES SERIES#

Below, Liza Colpa, yoga instructor with YogaToday, a subscription-based virtual fitness platform that offers thousands of on-demand yoga, Pilates, and meditation classes, has shared a series of moves and detailed instructions for each that will work your body and mind at an even greater rate than you're used to (and who knows, perhaps soon you'll be snagging a front-row mat in class).One of the best ways to strengthen the legs and glutes is the Chair Pose, or Utkatasana. Advanced yoga poses can help to work larger muscle groups and strengthen your body even more than a standard Chaturanga. Whether you're a regular yogi or someone just beginning their practice, you may be interested in eventually kicking things up a notch to push yourself even further physically and mentally. One study found that participants who completed 24 cycles of sun salutations, six days a week, for 24 weeks, saw a significant increase in upper body strength, endurance, and, for the female participants, a decrease in body fat percentage. Any rumors of the practice solely being a form of stretching and meditation are false-yes, these elements are involved (and widely beneficial), but one can gain marked muscle tone and endurance from consistent yoga movement. The muscle engagement, focus, control, balance, and breathwork required to operate in tandem can certainly feel just as challenging as a set of burpees. Yoga shouldn't be classified as an "easy" form of exercise.