Build Core Strength with Yoga — Part 1: Foundations

Hello and Namaste everyone, my name is Sandhya Balakrishnan and in this series we are going to be talking about building a strong core.

Now there is something I have heard everyone around me wish for, it is flat abs. While a flat abdomen may conform to society's ideas of a fit body, it shouldn't be the only reason to chase that goal. A strong core which includes the muscles of the entire abdomen, hips, pelvic floor, glutes and back is the more appropriate goal to aim for. The benefits of a strong core go far beyond the aesthetics and translate to a far better quality of life overall.

But remember, diet plays a crucial role in reducing overall body fat including fat around your abdomen so make sure you eat sensibly and mindfully within the calorie deficit making as many meals at home as possible and staying away from processed and junk foods.

Let's get straight into the asanas.

Let's start with the first asana which is known as the full plank or Phalakasana. With this make sure to start in a tabletop position, keep your thighs hip width apart, place your hands on the mat, shoulder width apart, make sure your wrist, elbow and shoulders are all in a straight line. Now from here, take your legs back one at a time making sure that your hips are neither too high nor sinking down too low, keep your hips in line with the spine. Now making sure that your abdomen and your glutes are fully engaged meaning fully clenched and tight, hold the posture for a total of 20 counts.

Let's go. One, two, three, four, excellent, five, six keep that core engaged, seven, eight, nine, ten, last ten, nine, eight, seven, six, five, four, good job, three, two and one.

Slowly bring your knees down, go down into child's pose or Balasana with your hands forward, keep your forehead down on the mat and relax.

Now let's move on to the second asana which is known as Vasisthasana or the side plank. For this, just like in the previous posture, we will start in a tabletop position keeping the thighs hip width apart, keeping the hands on the mat shoulder width apart. Now take your legs back one at a time making sure that your hips are in line with the spine just as before. Now from here, let's come on to the side like this making sure your feet are stacked one on top of the other and your arm is straight down on the floor making sure your hips are pulling up towards the sky, take your upper arm up and hold the posture for 10 counts.

One, two, three, four, five, six, seven, eight, nine and ten, bring the arm down.

Now let's do this on the other side. I'm going to turn on the mat so that you can see me better. Now we'll start in the tabletop position once again making sure that the wrist, elbow and the shoulders are in a straight line. Take your legs back one at a time now come on to your side making sure the feet are stacked one on top of the other, place your left hand on the ground and from here, take the right arm up, make sure your hips are up and hold.

One, two, three, four, excellent, five, six, seven, eight, nine and ten. Slowly bring the upper arm down, go down into child's pose or Balasana and relax.

Now let's move on to the next posture which is known as Supta Dandasana. For this let's lie down on the mat on our backs. Make sure you're lying down straight on your back. Keep your legs together. Keep your hands by your sides to begin with. You want to reduce the pressure on your tailbone. You can place your palms under your hips like this.

From here let's slowly lift both the legs straight up. Hold here for a couple of breaths and slowly bring the legs down. Let's do this five more times, let's begin slowly up, hold for a few breaths and slowly bring your legs down. Make sure that your knees are straight in this posture, again up and slowly down. Two more times let's do this. Take your legs up, hold for a few breaths and slowly bring your legs down. And last time let's do this, slowly take your legs up, hold for a few breaths and slowly bring your legs down. Bring your hands from under the hips to the sides, palms facing up and relax.

Let's move on to the last posture which is Setu Bandhasana also known as the bridge pose. For this bend both your legs, bring your feet as close to the buttocks as you can. Place your arms by your side, palms facing down. Now from here make sure to tilt your pelvis back in a posterior pelvic tilt. Now if I try to pass my arm under the back it won't go. That's the way to know that you've done this right.

And once you've tilted that pelvis, inhale take your hips up and slowly bring your hips down with an exhale. Let's do this a few more times. Inhale take your hips up, exhale bring your hips down. Once again inhale take your hips up, make sure that your knees are together and exhale bring the hips down. Last two times, pelvic tilt, inhale take the hips up and exhale down. One last time inhale take the hips up and slowly bring the hips down, straighten your legs, bring your arms to your sides, palms facing up and relax in Shavasana.

Thank you so much for joining me on this first episode of our series where we talk about building core strength. I hope you enjoyed the Asanas.