Easy Yoga Poses to Strengthen and Trim Your Core

15 minutes a day of simple yoga poses can tighten your core and bring in your belly. This is part 2 of the series on simple yoga poses. These are a few more asanas (yoga postures) you can try as simple yet effective ways to flatten your abs and make you feel great about your body. Either you can ask your yoga instructor to add these to her (or his!) classes, or do them yourself at home.

As always, my recommendation is that you warm up thoroughly first. And of course check with your doctor before beginning any exercise routine. Check out the first article in this series "Flatter Abs Faster with Yoga to Slim and Flatten Your Stomach" for the Cat/Cow warm-up.

Once you have warmed up, try Adho Mukha Svanasana (Plank pose) to strengthen that core. This is a key yoga asana (pose) that is the basic in a Vinyasa flow class. It works the Spinal extensors, Rectus Abdominus (the six-pack abs area) as well at the Glutes, the hamstrings, Rectus femoris, Vastus lateralis, Vastus medialis and the Gastrocnemuis (calf muscles) There is so much "bang for the buck" in this pose and the next one!

Begin on all fours, knees under hips, wrists under shoulders. The fingers should be spread wide. Draw the shoulder blades down the back. Step the right foot way back onto the toes, tighten the abs and step the left foot back onto the toes, suspending the body from toes to the hands, just like a plank. Draw the sternum (breastbone) forward between the shoulders while pressing the heels back to feel long, long, long in the spine. Eyes gaze at the floor about 6 inches in front of you. There should be no tension in the neck. Tuck the tailbone down toward the heels. Draw the navel firmly to the spine as you lengthen, and draw the shoulder blades down the back. Try and feel even length throughout the back.

Remember to breathe, inhaling slowly and exhaling fully while you are in this pose. After 5 full, complete breaths, exhale the knees to the floor and take a few breaths. Repeat 3 times, holding one breath longer each time.

Come back to Plank pose to set up for Chaturanga Dandasana (Four Limber stick pose) for the asana that makes most yoga aficionados groan. If you go to a Vinyasa flow class, it will feel like you hear "Chaturanga" about a hundred times. That is because it works in building core strength, and a great foundation for all the other yoga postures.

In addition to all the muscles used in Plank, Chaturanga also works the Pectoralis major, Serratus anterior, and the triceps (big time, so good-bye sagging arms that wiggle in a sleeveless shirt.)

Note that this Chaturanga can be done with the knees on the floor at first until you gain the strength for this pose. Starting either in full plank (above) or with the arms in plank but on the knees, draw the shoulder blades down the back. Pull the elbows in and glue them in toward the sides of the body. As you exhale, draw the navel to the spine, draw slightly forward with the sternum and bend the elbows, keeping the elbows glued, glued, glued to the sides. Now lower slowly to the floor til the entire body comes to the floor all at the same time. This may take practice. It is part technique, and part strength.

Remember to use the breath. Take a full inhale in plank, and then exhale the way down to the mat.

For added strength, take a full inhale and a full exhale on the floor. Then, with the toes tucked under, walk them in about an inch, raising the legs slightly off the floor. On the next inhale, pressing firmly into the hands and toes, lift the entire body up in one piece back into plank, and hold it there.

Repeat Chaturanga 3 times. Then bend the knees and sit back on the heels, keeping the hands on the floor and relaxing the head to the floor for Balsana (Child's pose) to rest. Breathe here and draw the hands along side the body. If needed, spread the knees apart and make room for the chest and stomach. If you r head doesn't reach the floor, put a tower of two firsts, or a block, under the head. Breathe comfortably here.

Child's pose is a great release for the Spinal extensors and the Hamstrings. It also releases many muscles in the legs- Tibialis anterior, Extensor digitorum longus, Peroneus tertuis, Pertoneus brevis. This is such a great way to end your mini yoga session!

That's it for these simple, challenging, yet effective core and back strengtheners. Remember from the previous article that you need to strengthen the back to strengthen the core.

Stay tuned for more articles on quick solutions for improving your body with yoga. Another quick solution from me, because I understand that Sometimes you've only got 15 minutes. Love, Doreen.