Abs and Core Yoga Sequences
It is usually preferable to build the core muscles gradually through deep stretches and extended holds (while these muscles are under tension) as opposed to working hard to develop them rapidly. This can be accomplished by the practice of yoga, which would also prevent muscular strains. Almost every yoga posture requires the power of the core muscles, which are either in expansion or contraction, to support the other engaged muscles.
The practice of yoga facilitates the steady and constant development of core strength. Yoga practice can also aid in the development of a strong core since it focuses on strengthening both the bigger and inner smaller muscles. However, yoga instructors must consider the flexibility of their students and advise them to bring their focus to their core in each posture in the sequence. This series is designed for advanced students; nonetheless, precise instructions are necessary to lead them through positions such as Boat Pose (Navasana), Superman Pose (Vimanasana Variation Arms Forward), and Noose Pose (Pasasana). Consider Advanced Abs and Core Yoga Sequence to take your practise to the next level, if your students are prepared!
Intermediate Core Strength Yoga Sequence For the Abs: Yoga Poses, Cues, Steps, and Breathing Instructions
1. Sun Salutation (Surya Namaskar)
After a few stretches, move the body into a comfortable position in Samasthiti. Taking a few rounds of deep breaths while keeping the feet together, shoulders back and tight, and stomach is drawn in will calm the body.
B. Begin the 11 steps of this beautiful Surya Namaskar while keeping your core and stomach in mind.
C. Begin with an inhale, then as the body goes lower, transition to an exhale, and hold each posture for approximately three breaths.
D. Breathe normally and slowly, but if your breathing is rapid and out of control, completely relax your body in the posture and then begin rhythmic breathing with a deep intake.
E. The attention should also be on the stretch in addition to the inhalation and contraction of the abdominal muscles.
F. One complete round of Sun Salutations would need 33 breaths and about 12 rounds, or six pairs of the eleven positions.
G. After the twelfth cycle, relax the body and bring consciousness to the breath.
2. Second Airplane Pose (Dekasana II)
A. Following the conclusion of Surya Namaskar, prepare the body for Dekasana II.
B. Dekasana is performed by contracting the core and deeply extending the spine and back forward and downward.
C. Position the feet slightly wider than hip distance apart, with the left foot, turned out 90 degrees and the right foot turned in 30 degrees.
D. Inhale and extend the body upwards, then exhale and shift the upper body to the left at the hip and face the left foot.
E. With another inhale, bend the left knee and get the chest as near to the left leg as possible while extending the arms at shoulder distance to the sides of the body. Completely exhale and balance the body by bringing the face parallel to the floor.
F. Ensure the abdominal muscles are deeply contracted and the entire front body is parallel to the mat or the floor, allowing the spine to expand properly.
G. Holding this stance for more than six breaths while focusing on the abdominal muscles should gradually work to tone and strengthen the core muscles.
3. Airplane Pose (Dekasana II)
A. Release the stance and return the body to its natural position.
B. Then, with an inhale, stretch the upper body upwards, turn to the right, and position the right foot at 90 degrees and the left foot at 30 degrees inward turn.
C. Take a second breath, and as you exhale, bend your right knee and pull your upper body forward, widening your spine and bringing your chest near to your thighs. Completely exhale and line the face with the right foot by bringing it parallel to the floor.
D. Ensure that the abdominal muscles are drawn in, the spine is curved forward, and the leg behind you does not move excessively in this position.
E. Hold this stance for a minimum of six breaths.
F. The lower abdomen and upper abdomen should experience a stretch in this position.
G. Relax after leaving the stance, and then repeat it, this time holding it longer and more deeply.
4. Bowing Yoga Mudra (Balasana Bowing Yoga Mudra)
A. From Airplane Pose II, sit with bent knees on the mat and rest your lower back on the heels behind you.
B. Stretch the body and take a few breaths at this point. Then, with the arms extended behind you, interlock the fingers and extend the arms. Inhale during the movement and exhale after the stretch is complete.
C. Taking a second breath, raise the interlaced arms behind you, bow at the hips, and reach the floor with your forehead.
D. While pulling in the stomach and tightening the abdominal muscles, but without holding the breath, stretch forward and ensure that the spine is also stretched.
E. With a complete exhale, assume the position and feel the belly stretch. Hold the stance for six calm exhalations with deep breathing.
F. Come up by inhaling to release the stance and exhaling to completely relax the body.
5. Boat Posture (Navasana)
A. This pose, also known as Paripurna Navasana, has a direct influence on the core and the abs, making it a must-practice pose for a strong core and abs that look nice.
B. While seated in Dandasana, extend the legs and take a few deep breaths.
C. With a deep inhale, draw the abdomen in and elevate the legs off the floor to about 60 degrees, supporting the body on the tailbone and inclining the upper body backward from the sitting posture to 60 degrees.
D. Remain in the position when exhalation is complete and continue slow, deep breathing without relaxing the abdominal muscles.
E. One will also feel the stretch in the thighs and calves, but the emphasis should be on the core. The deeper the abdominal contraction, the longer one can hold the posture; aim to stay for eight breaths. If holding this posture for more than four breaths is challenging, one can repeat the pose after releasing and relaxing.
6.Equal Big Toe Pose (Ubhaya Padangusthasana)
A. Following the practice of holding the stance in Navasana, inhale more deeply and advance to Ubhaya Padangusthasana.
B. From Paripurna Navasana, inhale deeply, raise the legs by grasping the toes with your hands, and bring the navel closer and deeper into the body while imagining the spine straightening.
C. This posture, with its emphasis on the core, is an excellent approach to developing the core strength required to hold the pose for longer breaths without shaking.
D. Hold the position for more than six breaths, and as you exhale, go deeper by bringing your legs closer to your chest.
E. Release and repeat this posture for two more rounds, going deeper and higher to provide the spine and legs with greater expansion.
7. Camel Pose (Ustrasana)
A. If one has a strong back and neck, this position does wonders for abdominal and core strength.
B. While seated on the knees with the knees hip-distance apart and the feet hip-distance apart with the feet in line with the knees, raise the body and maintain a straight position for a few breaths.
C. As you inhale, slightly flex the shoulders and reach for the heels with your hands, bringing the shoulders back and expanding the chest. Completely exhale and feel the stretch here.
D. With a second inhalation, extend the thighs forwards, push the navel out, draw the lower back in, toss the neck behind you, and expand the chest and entire abdominal region while contracting the abdominal muscles. Once in position, exhale and begin slow, deep breathing.
E. The spine will be stronger the more deeply abdominal muscles are contracted. Hold this position for approximately six breaths, and with each inhalation, stretch the upper core by drawing the neck back and the chest out.
F. Exhale as you release the posture, relax while seated on your knees and heels, and then return to the stance. It requires much work to bring awareness to the abdominal region, as this stretch is predominantly felt in the back.
8. Variation of Cat Pose Knee (Marjaryasana Variation Knee)
A. Release the body from Ustrasana and sit on the knees. Ensure that the neck is relaxed and the spine is straight for a few breaths.
B. Place the hands on the floor in front of you at a reasonable distance, then lean forward and balance on your knees. The arms should be parallel to the shoulders, with the palms directly below the shoulders.
C. Inhale and raise the right knee off the floor, keeping it close to the forehead by lowering the head. Exhale thoroughly.
D. After a deep inhalation, maintain the position by moving the knee closer to the forehead while feeling the stretch in the belly and thighs. The entire body is supported by the hands and left knee.
E. Ensure that the hip is straight and that the stance creates a tightness around the lower back by drawing the stomach in.
A great deal of tension can build up in the neck and shoulders, but with practice, it is possible to learn how to relax these muscles and still deepen the position through breathing. Remain for about six breaths. The core muscles will become stronger the more intensely the abdominal muscles are contracted.