You use your rotational core every single day for basic movement. Those muscles that make up the front, side and back of your core allow you to twist, flex and extend. They play a role in everything from transporting groceries home from the farmer’s market to picking up the household things. The great news is that including the under mentioned 5 moves into your day to day yoga practice will strengthen them to help you maintain a strong and flexible spine.

[b]5 Everyday Strong-Core Yoga Moves[/b]

[b]Cat-Cow[/b]
Startup on all fours bringing your hands straight to under your shoulders and expanding your fingers wide, rooting into all parts of the hands and finger pads. Press the fronts of the shin bones and the tops of the feet down while spreading all toes onto the mat. Draw the omphalos in and up slowly so as to find a neutral spine. On your breath in amplify the heart forward between the gateway of the upper arm bones while broadening the collarbones and opening the throat. On your breath out begin to hollow out the stomach and round the upper back, increasing the shoulder blades and keeping your arms bones joining toward the midline. Avert overarching the lumbar spine by keeping a strong focus on your omphalos drawing in and up in both the Cow and Cat movements. The propensity here is to collapse the low back to get more of a visual backbend in the upper spine however that results in compression of the sensitive lumbar spine.
After some rounds, challenge your core: In Cat Pose strongly press the mat away, letting the upper back to round and shoulders to increase. Draw the omphalos in and uplifting the kneecaps off the mat about one or two inches. Breadth through all ten toes and press the tops of the feet into the mat as you would do for Upward-Facing Dog position.

[b]Forearm Plank with variation[/b]
From all fours, come onto the forearms. Choose your position: Interlacing the fingers is typically more comfortable for tighter shoulders while placing forearms parallel is a little more demanding for the shoulders. If your low back feels sensitive, lower your knees. Otherwise, curl your toes under and extend your legs back. Take your gaze forward and lengthen the back of your neck. Lift energetically out of your elbow creases as if the mat were "hot" and you were moving up and away from it. Knit your front ribs together, drawing your frontal hip points toward your bottom ribs. And then recruit the legs, lifting the thigh bones. Draw your navel in and up.
To challenge your core, extend your right arm directly forward, fingertips on the floor, keeping the front body parallel to the floor. Keep the right arm fluffy and engaged so it doesn't collapse. Hold for 5 breaths and then switch sides.

[b]Plank to Pike[/b]
You'll need a smooth floor (hardwood, tile, concrete) and a blanket, towel, or gliders.

Begin at the back of your mat or roll your mat over a few times for additional wrist cushion. Grab a blanket, towel, or gliders and place your feet on them. Make your way into Plank and firm the upper arm bones toward each other as you soften the sternum in and down toward the navel. This creates an arch from one wrist across the collarbones and down to the opposite wrist that stabilizes you. On the inhale, push the floor away as actively as you can, corset your ribs while 'sliding' your feet toward your hands, creating the "Pike" shape. Bend your knees if necessary.

[b]Supta Baddha Konasana Side Crunch[/b]
Come onto your back, press the soles of your feet together, and let the knees butterfly apart. Curling the shoulder blades off the mat, draw your navel in deeply, and extend your arms alongside your torso hovering the arm bones off the mat. Keeping the palms facing up, flex your torso to the right, reaching your right hand toward or even past your right knee. Come back through center and flex to the left, extending your left hand toward or past the left knee. Continue for 1 minute if possible, exhaling as you "side crunch” and inhaling back to center.

[b]Salabhasana (Locust Pose)[/b]
This pose has become a staple in my classes over the last two years, as I suffered the beginning stages of frozen shoulder. The strengthening of the back body and opening of my chest benefit the posterior body which keeps the entire core front, side, and back strong and flexible. Begin lying face down on the mat. Extend your arms alongside your torso with palms facing up. With the forehead resting on the mat, activate your legs by internally rotating the inner thighs up toward the ceiling while activating the quadriceps to extend the knees. Your gluteal (and hamstrings) will contract as you begin to lift the legs. Tilt the pelvis back and down slightly to almost lifting the belly off the mat. Using the tops of your hands to root down, begin to lift your head, chest, and top ribs off the mat by extending the back and opening the chest. Think of moving your heart more forward than up. Hold 3 breaths and lower to rest. Repeat 3 times.

Visit our Webpage: [url=https://www.sushilyoga.com/yoga-course-locations-india/yoga-in-dharamsala/]Yoga Teacher Training in Dharamsala[/url]