Test Your Core Strength!
Click to follow / Get more poses daily unlock!
Text by: Megan | Illustration by: Douzi
If you are on the yoga road, come on!Test your core strength nowLet’s see how many you can do!
▼ Quickly unlock today’s new pose!
△Test 1: Core Strength
▲Extended Leg Single Arm Suspension
Lie on the mat with your hands placed beside your body, palms facing up, and your hands firmly pressed against the mat. Bend your knees and bring your feet closer to your hips. Extend your right leg as far as possible towards the mat, holding for 30 seconds, practice 3-5 sets, and do the same number of repetitions for both legs.
▲Bicycle Knee Raise
Lie on the mat with your legs extended upwards, bending your knees and extending your legs to pedal like raising your knees, pedal 10-15 times, practice 3-5 sets.
▲Boat Pose/Figure Four Pose
Sit on the mat with your legs extended straight ahead, inhale, stand up straight with your back straight, tighten your abs, exhale, while leaning your upper body backward, keeping your upper body stretched, while your knees are bent and your hands grasp your knees, extend your feet or reach for your feet, hold for 4-8 times of deep and slow breathing; or keep your legs extended and stretch upwards, your hands extend forward parallel to the ground, hold for 4-8 times of deep and slow breathing.
△Test 2: Arm and Core Strength
▲Plank Pose
Extend your hands on the mat, with your shoulders directly above your wrists, with your feet pressing against the ground, tighten your abs, hold for 4-8 times of deep and slow breathing.
▲Side Plank
Continue with the plank pose, shift your weight to your right hand, turn your body to the left, your left hand extends upwards, your feet are close together, hold for 4-8 times of deep and slow breathing, and keep your hips tilted to the left to maintain the spine’s uprightness, then switch to the other side to practice the same time.
▲Wall Handstand Variation
Lay the mat next to the wall, extend your hands on the mat, your feet slowly move upwards on the wall, adjust your hand distance to the wall exactly equal to your leg length, keep your back stretched, your legs parallel to the ground, hold for 4-8 times of deep and slow breathing.
I believe many of you can only do one or two of these actions! After doing this test, you’ll know your strength is lacking, right? Let’s practice one by one based on the above actions!
