While inversions are some of the most sought-after poses in, not everyone finds them easy to do. More often than not, fear of being unprepared to actually perform an inversion comes in the way of seeing it through. What most don't realize is that there are a few essential elements required to perform an inversion. One of the biggest factors is a strong core. As such, strengthening your core is a great way to start preparing for those inversion asanas!
Why Are Core Exercises So Important to Prepping for Inversions?
The core is essentially your torso. In inversion asanas, its main function is to stabilize the spine and pelvis, such that the shoulders can take over for the pelvic girdle thus giving a strong foundation that supports your pose. This is why a strong core goes a long way while practicing an inversion pose. Strong core muscles give a lot more stability and balance to your practice. Here are a few exercises that are perfect to strengthen your core -
Hollow Body
Focus: Rectus & Transverse Abdominis
Instructions:
● Lie flat on the ground, placing your arms comfortably on either side of the body and palms facing upwards.
● Gently lift your legs off the ground. Ensure that your lower back is as flat as possible while doing so.
● Next, draw your upper stomach in and feel your pubic bone draw up.
● Now gently lift your head and shoulders off the ground and draw your chin towards your chest.
● Raise your arms straight above your head, giving a good stretch to your waistline and thereby activating your transverse abdomen. In case there's a lot of space between your back and the floor, you may modify it by bending your knees, lifting your legs higher, or placing a rolled-up blanket beneath your lower back.
● Hold this pose for 15 to 20 seconds and perform 3 rounds of the same.
2. High Plank
Focus: Core and shoulders
Instructions:
● Begin with placing your shoulders over your wrists and arms placed shoulder-distance apart.
● Next, make sure your heels are directly above your toes, thus engaging your quads.
● Draw in your lower belly, engulfing your front ribs towards your spine and creating a hollow body shape.
● Now, lift your body up by moving your shoulder blades away from your spine and pushing away the floor with your hands.
● Hold this pose for 30 seconds or as long as you're comfortable.
3. Tip-Toe Tuck
Focus: Transverse Abdominis, Rectus Abdominis, Hip Flexors
Instructions:
● Assume a kneeling position and place your hands alongside your thighs.
● Gently lift your thighs allowing your chest to engulf your thighs, drawing your nose towards your knees.
● Now, lift your body up by moving your shoulder blades away from your spine and engage your abdomen by pulling in your belly.
● Hold this position for 1 to 3 breaths and return to the kneeling position.
● Perform 5 to 10 rounds of this exercise.
4. Scissors
Focus: Adductors (Inner thigh muscles)
Instructions:
● Begin with assuming the hollow body position. Raise one leg straight up at a 90-degree angle, such that it creates an L-shape.
● Gently raise your lower leg a little above the ground and let it stay afloat in the air with your lower spine touching the ground.
● Next, lift your head and shoulders off the ground and stretch your arms, extending your fingers towards your toes.
● Engage your inner thigh muscles as you switch your legs.
● Perform this 5 to 10 times on each side.
5. Leg lifts
Focus: Hip Flexors
Instructions:
● Lie flat on the ground. Place your arms comfortably on each side, palms facing the ground.
● Gently lift your legs and straighten them such that they create a 90-degree angle with your body.
● Inhale and bring your legs back down at a slow place and stop when they are just a little away from the ground, allowing them to hover over the ground.
● Only go as low as you can while keeping your lower back flat on the ground. In case there is a lot of space between your back and the floor, you may modify the exercise by not going as much down with the legs, bending your knees or placing your hands in a diamond shape under your sacrum.
● Next, exhale and pull your legs back to your starting position, keeping your lower back flat and drawing your belly button in.
● Repeat this 8 to 10 times.
6. Plank Single-Leg Lifts
Focus: Glutes
Instructions:
● Assume a plank position and ensure your feet are placed hip-distance apart.
● Raise one leg up, keeping your heel in alignment with your hip.
● Now, gently bring your foot back down onto the floor. Repeat this exercise 5 to 10 times.
● While performing this, draw your upper stomach in thereby working on your glute muscles.
● Perform this 5 to 10 times. Follow the same for the other leg.
YOU ARE READING
7 Exercises that Strengthen Your Core to Improve Inversions
SpiritualWhile inversions are some of the most sought-after poses in Yoga, not everyone finds them easy to do. More often than not, fear of being unprepared to actually perform an inversion comes in the way of seeing it through. What most don't realize is th...
