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Welcome to a transformative practice focusing on Yoga poses for obliques that will tone your side body and enhance your overall core strength. In this flow through a series of exercises designed to engage and strengthen your oblique muscles, empowering you to feel strong and flexible.
Table of Contents
- Introduction to the Flow
- Side Plank Variations
- Repetition of Low Lunge
- Exalted Warrior and Twists
- Final Side Plank Flow
- Warrior Sequences
- Seated Forward Folds
- Reclining Twists
- Final Relaxation in Corpse Pose
- Conclusion and Additional Resources
- FAQs
Introduction to the Flow
Just for full transparency in oreder to write up this blog post I curated from this video: Yoga For Core (Juicy Workout!) Tone Your Obliques and Side Body. Yoga Dose helps you build strength and master epic arm balances by first learning the foundation of crow pose—definitely worth checking out!Diving into a flow that focuses on engaging our side body and specifically targeting those all-important obliques. This practice is about more than just the aesthetics; it’s about building strength and stability throughout your core. By incorporating various poses for obliques, we’ll unlock the potential of our side body and enhance our overall stability.
Connecting to Your Breath
Before we jump into the movement, let’s take a moment to connect with our breath. Laying on your back, find a comfortable position. Legs extended, hands resting where they feel natural. Start to inhale deeply, filling your lungs, and feel your rib cage expand. Hold that breath for a moment, then exhale through your mouth. Repeat this process, letting each breath guide you deeper into your practice. With every inhale, envision warmth building in your core, and with each exhale, release any tension. Remember, breath is the foundation of our practice.
Warming Up the Side Body
Now that we’re grounded, let’s wake up our side body. Bring your knees to a tabletop position, stacking them over your hips. As you inhale, reach your right fingertips towards your right ankle, shortening that right side while lengthening the left. Feel the stretch and engagement in your obliques. Exhale and reach a little further, holding for five counts. This movement not only warms up the muscles but also prepares them for the work ahead.
Engaging the Core
With our side body warmed up, it’s time to engage the core. Interlace your fingers behind your head, elbows wide. Inhale, then as you exhale, extend your right leg and bring your right elbow to your left knee. This action engages both the obliques and the transverse abdominals. Push your knee and elbow towards each other, creating tension and building strength. This is where we start to feel the burn!
Transitioning into Tabletop
From this position, gently lower your feet back down and transition into a tabletop. Ensure your wrists are under your shoulders and knees under your hips. This is a strong foundational position. Pull your navel in, maintaining a neutral spine to prepare for the next set of movements. Remember, stability here sets the tone for the entire flow.
Side Engagement Exercises
Now, let’s dive into some side engagement exercises. As you inhale, think about bringing your right shoulder towards your right hip. Feel that squeeze on the right side, and on the exhale, lengthen through the left. Repeat this several times, focusing on the connection between your shoulder and hip. This movement not only strengthens your obliques but also enhances your overall balance.
Dynamic Cat-Cow Sequence
Next, we’ll flow into a dynamic cat-cow sequence. Inhale to drop your belly and lift your chin, creating a gentle arch in your back. As you exhale, round your spine, tucking your chin to your chest. Repeat this flow, synchronising your movements with your breath. This will not only warm up your spine but also engage your core and obliques as you move. Feel the connection with each transition.
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Active Child’s Pose
After our cat-cow, let’s transition into an active child’s pose. Instead of resting, reach your fingers forward, extending your side body. Feel the stretch through your rib cage as you press your palms into the mat. This active engagement helps to lengthen the sides and prepare for the next movements. Hold for a few breaths, maintaining that connection to your core.
Downward Dog Exploration
Now, let’s move into downward dog. Tuck your toes and lift your hips, finding length through your spine. Feel free to pedal out your feet, bending one knee and then the other. This is a great opportunity to explore the length of your side body. Focus on creating space between your ribs and hips, lengthening through the sides as you breathe deeply.
Hip Openers in Down Dog
From downward dog, let’s add some hip openers. Inhale as you lift your right leg towards the sky. Bend your knee and open your hip, allowing your right side to lengthen. Keep the shoulders square and feel the stretch through the right side. Switch sides, repeating the same movement, ensuring both sides receive equal attention.
Low Lunge with Side Stretch
Finally, we’ll move into a low lunge with a side stretch. Step your right foot forward and lower your back knee. If you have a block, use it under your right hand. Inhale and lift your left arm towards the ceiling. Exhale and reach back towards the back right corner of your mat, lengthening through the left side. Feel the stretch along your obliques as you breathe deeply, enhancing that side body engagement.
Side Plank Variations
Let’s explore some dynamic side plank variations that will truly engage your obliques. Begin in a side plank on your left side, stacking your right foot on top of the left. As you inhale, extend your right arm overhead and feel the length along your side body. As you exhale, lower your left hip towards the mat, hovering just above it. This movement not only builds strength but also enhances stability. Repeat this several times, focusing on the lift and engagement of your core.
Progressing the Side Plank
To deepen the challenge, consider adding a twist. From your side plank, inhale and extend your left arm towards the ceiling, then exhale as you reach your left arm under your body, threading it through. This twist engages the obliques even more intensely. Hold for a few breaths, then return to the original position. This variation enhances the connection between your breath and movement while increasing core engagement.
Repetition of Low Lunge
Next, we’ll revisit the low lunge, a fundamental pose that strengthens the legs while also engaging the core. Step your right foot forward and lower your back knee down. Ensure your front knee is directly over your ankle. As you inhale, lift your chest and extend your arms overhead. This position allows for a full engagement of your core, particularly your obliques. Hold this position for a few breaths, feeling the stretch and strength in your side body.
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Adding a Side Stretch
To enhance this pose, reach your left arm up and over your head, creating a beautiful arc. This movement not only deepens the stretch in your left side but also activates the obliques. Hold for several breaths, feeling the lengthening sensation through your side body, and then switch sides. This repetition reinforces the strength and flexibility of your obliques.
Exalted Warrior and Twists
Transition into exalted warrior to further engage your obliques. From your low lunge, windmill your arms, bringing your left arm down your left thigh while the right arm extends up and back. This position opens up your chest and lengthens the left side body while engaging the right obliques. Focus on your breath here, inhaling deeply as you expand your rib cage and exhaling as you twist your torso slightly to deepen the stretch.
Integrating the Twist
Next, hook your left elbow to the outside of your right thigh, bringing your palms together. This twist enhances the engagement of the obliques and encourages a deeper connection to your core. Hold for several breaths, focusing on lengthening through your spine and drawing your belly in. This pose is a powerful way to build strength while also improving flexibility.
Final Side Plank Flow
Let’s wrap up our side plank sequence with a final flow. From exalted warrior, plant your left palm down to the inside of your right foot and transition into a side plank. Stack your right foot on top of the left and lift your right arm overhead. As you inhale, lower your left hip to hover, and as you exhale, lift it high. This final flow solidifies the strength in your obliques and reinforces the stability of your core.
Connecting Back to Downward Dog
After your side plank, transition back to downward dog. This pose is essential for lengthening the spine and releasing any tension built up during the side planks. Focus on pedaling your feet and creating space in your side body as you breathe deeply. Let each inhale fill your lungs and each exhale release any remaining tension.
Warrior Sequences
Moving into our warrior sequences, start in warrior two. Spin your back heel down and open your arms wide. This position engages your core while also allowing you to focus on your obliques. As you inhale, reverse your warrior, reaching your right arm up and back while keeping a strong base in your legs. This movement emphasizes the lengthening of the side body while engaging the core.
Adding a Triangle Pose
From warrior two, transition into triangle pose. Straighten your right leg and reach your right arm forward, placing your hand on your shin or ankle. Extend your left arm up towards the ceiling, creating a long line through your body. This pose enhances the stretch in your obliques and strengthens your core. Hold for several breaths, focusing on maintaining alignment and balance.
Seated Forward Folds
Transitioning to seated forward folds, extend your legs in front of you. Inhale and lengthen your spine, then exhale as you hinge at your hips and reach forward towards your toes. This movement stretches the entire back body while also engaging your obliques as you pull your belly button towards your spine. It’s essential to focus on the lengthening of your side body during this fold.
Lengthening the Side Body
As you fold, aim to keep your chest open and your back straight. This will enhance the engagement of your obliques and allow for a deeper stretch. Remember, it’s not about how far you can reach, but rather the quality of the stretch and engagement in your core. Hold for several breaths, feeling the release through your side body.
Reclining Twists
Next, let’s move into reclining twists. Lying on your back, hug your knees into your chest. As you exhale, drop both knees to one side while keeping your shoulders on the mat. This gentle twist helps to release tension in your spine and engage the obliques as you twist. Hold for several breaths, allowing gravity to do the work.
Switching Sides
After a few breaths, gently switch sides, allowing your knees to fall to the opposite side. This motion enhances the rotation and stretches the obliques. Focus on breathing deeply, using your breath to deepen the twist and release any tension in your body.
Final Relaxation in Corpse Pose
As we conclude our practice, transition into corpse pose. Extend your legs and arms out to the sides, allowing your body to fully relax. Close your eyes and focus on your breath, letting go of any remaining tension. This is a crucial part of your practice, allowing your body to absorb the benefits of all the poses you’ve just completed.
Embracing Stillness
Stay in this position for several minutes, embracing the stillness. Feel the ground beneath you and allow your body to relax completely. This time of stillness is essential for integrating the strength and flexibility you’ve cultivated throughout your practice. When you’re ready, gently begin to bring awareness back to your body.
Conclusion and Additional Resources
Thank you for joining me on this journey through poses for obliques. Each pose we practiced today not only strengthens your side body but also enhances your overall core stability. If you’re interested in further enhancing your practice, consider exploring additional resources on our website. For example, check out our Core Yoga guide for more insights on building core strength.
FAQs
What are the benefits of practicing poses for obliques?
Practicing poses for obliques strengthens the side body, improving overall core stability and enhancing balance. It also promotes better posture and can help alleviate back pain.
How often should I practice these poses?
For optimal results, aim to incorporate these poses into your routine at least two to three times a week. Consistency is key to building strength and flexibility.
Can beginners perform these poses?
Absolutely! Many of these poses can be modified to suit your level. Start with basic variations and gradually progress as you build strength and confidence.
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