The idea of stretching and contorting the body into uncomfortable positions, while taking long deep breaths may not seem immediately appealing, but yoga can be a vital tool on the road to fitness excellence. The essential techniques of yoga can be appropriated and wielded as a spring board to developing a strong core and well developed abdominal muscles. Practicing yoga without the trappings of mantras and meditation, focusing on those aspects that increase fitness, is a viable option. By adopting yoga practices you can develop your core, boost energy, and shorten recovery time.
The word yoga is derived from the ancient Indian language, Sanskrit. In English, yoga roughly translates to union—this union is the foundation for the basic tenets of yoga; the comingling of mind, body, and spirit. The practice of yoga consists of eight ‘limbs,’ asana being the form most familiar to westerners. Asana is comprised of a number of esoteric postures and poses. Although it is merely a branch of yoga, the terms asana and yoga are often used interchangeably in the United States.
Yoga focuses on whole body development by centering on strength and flexibility. The wide-breadth of poses and postures that comprise asana has distinct physical effects. Regardless, virtually all poses require a significant degree of abdominal stability and strength. Yoga practices incorporate the unified action of multiple muscle groups. By performing these ancient techniques either in succession or at a measured pace, it is possible to develop well defined abdominal muscles and a strong core.
The term ‘core’ is defined as the region of your torso beginning at the muscles that form a roof over the groin, termed the pelvic floor, and extending to the bottom of the diaphragm. Through yoga practices you can facilitate the use of all core muscles. Developing your core has benefits beyond the aesthetics of six pack abs. Strengthening your core muscles improves back stability and strength, reducing the risk of back injury.
The following poses and postures allow you to reap the benefits of yoga by engaging your core in simple yet dramatically effective ways. The roll down is an apt introductory move. It engages the rectus abdominus and traversus abdominus, two abdominal muscles, by stretching and decompressing the spine. The stargazing pose is a bit more advanced, but engages the same region as you tuck your tailbone and lift your shoulders, flexing the spine. For increased intensity it is possible to perform the stargazing pose and roll down in succession. Another pose, the plank, derives stability from the contraction of the abdominal musculature.
A gamut of yoga techniques such as the headstand, warrior pose, half lord of the fishes pose, triangle pose, shoulder stand, and handstand rely heavily on the core for stability, toning the musculature. Interestingly, Pranyama, the classic yoga breathing technique incorporates the action of several abdominal muscles and engages the core.
The results gained from yoga practices are not immediate but it is easy to adopt the preceding poses and postures into a workout regimen. They can be easily practiced within the privacy of a home—availing you with the freedom to establish a peaceful atmosphere that will facilitate breathing techniques and free the mind from distractions.
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