Several Yoga patterns are designed to produce different results in body development.
ONE OF THE BIG AREAS IS CORE STRENGTH. This involves the muscle sets in the stomach area, abdomen, upper and lower back, and sides. No surprise, there are plenty of core yoga exercises that can be used to take a beginner’s flabby core and develop it into a strong power source. The most common exercises for core muscle development include:
The Plank Pose
It may seem like a stationary push-up position with arms extended, but try holding it for a few minutes breathing and your arms are going to start shaking and wobbling as a beginner.
You will also feel a tightening in the lower stock area… ?
…because the abdomen has to stay rigid to be in line with the legs. It’s not allowed to sag, which forces a workout holding up the weight of the body in position. This position can also be modified with the Dolphin Plank position, which is the same thing, except instead of resting weight on the palm of the hands, the person is resting on his elbows instead, with hands forward.
The Side Plank Pose
People commonly use the side plank pose to exercise the side of their abdomen.
It’s not near as hard as the regular plank pose and for most, it can be held longer. Create a side plank pose by facing the ground sideways and holding the body up horizontally with one arm and one leg. This pose often put in combination with a full plank pose.
The Boat Pose
This position is a nice primer for later, more complicated Yoga core positions. The contact point is the tailbone with the upper body counterweighted by the legs. Fortunately, one doesn’t have to have both legs totally in the air as in later, more advanced exercises.
With the boat pose, one simply gets the chest and abdomen in position, a bit like standing at attention but sitting instead, and square on the tailbone. The legs are first extended out in front and the hands on the sides of the legs, with toes, pointed out.
The legs are lifted starting bent at first and hands holding under the knees for stability ✅
Eventually, a person will develop a sense of core balance to stretch out the legs and maintain the position with just one toe touch the ground.
The Cat Pose
Positioned on both hands and knees, the body abdomen area is the bridge between the two sets of extremities.
With the head down but the arms straight on palms and the knees aligned, the person pushes his stomach inward and up into the back. The spine will push upward to make room for the gut being pulled in against gravity. This is a good position for feeling and identifying by movement all the abdomen muscle sets.
The Crane Pose
This position takes the full body weight pulled into a ball and balances the body on the two arms, palms down.
It’s not as easy as it looks, and the crane pose will take time to find the right method of “balling up” without falling over. It’s a great position for body core strength as well as arm development.
Basically, the person goes from a squat position moving weight onto the arms. With the body in the right position, the arms will hold the entire body for a few seconds before rolling back to the feet. Looking down often throws the balance off, so it forces a user to trust his motion and body versus his eyes to do the position right.
The Upward-Facing Open Angle Pose
Along with the Boat Pose, this position requires the user to develop a sense of balance on the tailbone.
However, this position has both legs extended upward and held by the toes in a V position, so full balance is required. Again, it will work the core to keep the whole body connected and in the right position
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Source:
http://www.webmd.com/balance/guide/which-style-of-yoga-is-best-for-you
