Yoga practitioner claims enhanced abdominal strength through practice of these three postures
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Gwenn Jones, a renowned yoga teacher and the owner of Auburn Yoga Studio, emphasizes the importance of a strong core in yoga. A strong core is essential for strength, balance, and flexibility, as it supports the body center for standing, balancing, walking, and sitting. Jones recommends three core exercises to improve these attributes: the Bird Dog hold, Triangle pose, and Bear hold [1].
The Bird Dog hold specifically engages the back, core, and glute muscles, challenging balance, anti-rotation strength, and posterior chain muscles. To perform the Bird Dog hold, start on hands and knees with a flat back. Stretch one arm forward and one leg backward, hold for three to five breaths, and repeat on the other side. Pressing the grounded foot into the floor and flexing the raised foot can intensify the core activation [1][3].
The Triangle pose is another recommended exercise by Jones. This pose involves standing with feet wider than shoulder-width apart. Turn the right foot to the side, activate the muscles in the legs, upper back, and core, and lift the crown. Reach to the right from the hips, pause to feel core activation, and then lower the right arm while raising the left arm, holding for three to five breaths before repeating on the other side [1].
Lastly, the Bear hold is a full-body exercise that works the core, hamstrings, shoulders, chest, quads, and ankles. To perform the Bear hold, get on hands and knees with a flat back, tuck the toes, and push them down to raise the knees just off the mat. Keep shoulders over wrists, biceps facing forward, upper back engaged, glutes and legs engaged, and resist the temptation to raise the knees higher. Performing the Bear hold for five breaths (or to fatigue) is recommended [1].
Yoga improves strength, balance, and flexibility with regular practice, and these core-focused yoga poses build the strength and stability in the core muscles (abs, back, hips, glutes), which is vital for performing complex yoga postures with better balance and flexibility [1].
Jones, who has been a personal trainer for 25 years and is certified at four levels through the American Council on Exercise (ACE), has been the director and founder of Auburn Yoga & Fitness for the past 17 years. She covers several areas, including post-rehab training, yoga, senior strength and mobility, group fitness, and functional training [2].
[1] Gwenn Jones, Auburn Yoga Studio. (n.d.). Core-Strengthening Yoga Poses. Retrieved from www.auburnyogastudio.com/core-strengthening-yoga-poses
[2] Auburn Yoga & Fitness. (n.d.). About Gwenn Jones. Retrieved from www.auburnyogafitness.com/about-gwenn-jones
- Gwenn Jones advocates that improved fitness and wellness can be achieved through practicing yoga, as it enhances strength, balance, and flexibility.
- The fitness-and-exercise routine recommended by Jones involves core exercises like the Bird Dog hold, Triangle pose, and Bear hold, which target various muscles for outstanding results.
- Jones, a certified professional with extensive experience in health-and-wellness fields, such as yoga, senior strength and mobility, and functional training, emphasizes the importance of a strong core in maintaining optimum health and wellness.
