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Yoga instructor reveals 3 core-strengthening exercises for enhanced lower back support

Strengthen your core with these three yoga poses, all you'll need is your own bodyweight, according to a yoga instructor.

Yoga Instructor Reveals 3 Core-Strengthening Exercises for Robust Lower Back Support
Yoga Instructor Reveals 3 Core-Strengthening Exercises for Robust Lower Back Support

Yoga instructor reveals 3 core-strengthening exercises for enhanced lower back support

Yoga teacher and physical therapist Audriana Monteiro offers three beginner-friendly yoga poses to help strengthen the core and support the lower back. These poses, collectively known as Empowered Movement, are accessible and effective for all fitness levels.

Chair Pose (Utkatasana)

The first pose in the series, Chair Pose, focuses on improving thoracic mobility, balance, and core engagement. To perform it, stand with your feet hip-width apart, then bend your knees as if you were sitting on a chair. Maintain a straight back, lift your chest, and pull your shoulders back. Start with your arms at your sides or extended in front of you, and gradually raise them overhead as you build strength and posture.

Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga is the second pose and resembles a push-up. This pose strengthens the chest, arms, shoulders, and engages the core for lower back protection. To perform it, start in a plank position, with shoulders over wrists and hips aligned with knees. Lower your body until your upper arms are parallel to the ground, keeping your elbows close to your body, and maintaining a straight line from head to heels.

Boat Pose (Paripurna Navasana)

Boat Pose is the third and final pose in the series. This pose targets the core muscles, improves balance, and strengthens the hips. To practice it, sit on the floor with your legs extended in front of you, then lift your legs and torso off the ground, keeping your back straight. Balance on your seat while engaging your core and maintaining a steady position.

For a more accessible version of Boat Pose, you can place your hands on the mat, either side of your hips, for support.

Progressing the Poses

To increase the intensity of Chaturanga, lower your body slowly towards the floor, maximizing muscle tension. For an additional challenge, lower to the floor and practice pressing upward into a plank position. In Boat Pose, extend your arms alongside your legs and lift your chest, keeping your back straight. Engage your core and lift both legs away from the mat, bending your knees to 90 degrees.

Boat pose can also activate quads and hamstrings, depending on the variation. Chaturanga can be performed from the knees if preferred, and one should keep hips aligned with shoulders and brace the stomach throughout.

Audriana Monteiro shares these yoga poses for a stronger core on YouTube.

These poses are easy to follow at home, requiring no additional equipment beyond a yoga mat. Chaturanga is frequently used in yoga sequences, particularly sun salutations, for moving between plank, upward dog, child's pose, and downward dog.

A tip for Chair pose is to slightly tuck the pelvis to avoid arching the back or excessively sticking the butt out. Boat pose strengthens deeper core muscles responsible for stabilizing hips and torso, and targets the hips.

With these beginner-friendly yoga poses, you can start your journey towards a stronger core and better lower back support.

  1. Science and lifestyle intertwine in the practice of yoga, as the Three Beginner-Friendly Yoga Poses presented by Audriana Monteiro – Chair Pose, Chaturanga Dandasana, and Boat Pose – have notable health-and-wellness benefits, particularly for the core and lower back.
  2. In the realm of fitness-and-exercise and home-and-garden, these yoga poses can be effortlessly integrated into anyone's daily routine, offering a convenient and effective solution for core strengthening and lower back support enhancement.

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