Core Stability and Flexibility Yoga Session
Goal: To enhance core strength and flexibility through a series of yoga poses specifically targeted to fortify the core muscles and improve overall body flexibility.
Daily Benefits: Strengthening the core supports spinal health and improves posture, while increased flexibility contributes to better movement efficiency and reduces the risk of injuries. This session promotes better balance and body awareness.
Gentle Warm-Up
- Light Cardio and Stretching
Instructions: Start with light cardiovascular movements like marching on the spot followed by gentle stretching to prepare your body for yoga poses.
Equipment used: None
Duration: 5 minutes
Muscles worked: Full body
Main Yoga Poses
- Plank Pose
Instructions: Transition into a plank position, hold your core tight, and maintain alignment in your body from head to heels.
Duration: Hold for 1 minute
Muscles worked: Core, shoulders, arms - Boat Pose (Navasana)
Instructions: Sit on the floor, lean back slightly, lift your legs, and balance on your sitting bones. Extend your arms forward parallel to the floor.
Duration: Hold for 30 seconds
Muscles worked: Core, hip flexors - Cobra Pose (Bhujangasana)
Instructions: Lie face down, place hands on the floor under your shoulders, press into the ground, and lift your chest up, stretching the front body.
Duration: Hold for 30 seconds
Muscles worked: Core, back, shoulders - Pigeon Pose (Eka Pada Rajakapotasana)
Instructions: From a downward-facing dog, bring one knee forward to the same wrist, extend the opposite leg back on the floor, and lean forward to deepen the stretch.
Duration: Hold for 1 minute each side
Muscles worked: Hips, glutes, lower back
Cool-Down
- Instructions: Finish the session with a deep relaxation pose, such as the corpse pose (Savasana), allowing your muscles to relax and your mind to absorb the benefits of the practice.
Duration: 5 minutes
Incorporating this Core Stability and Flexibility Yoga Session into your weekly routine will enhance your core strength and flexibility, supporting improved performance in physical activities and contributing to overall well-being and health.
