The core strength of yoga refers to the abdomen, and the core of abdominal movement is to tighten through exhalation. On the back of abdominal muscles (shallow depth, especially deep abdominal muscles), the main respiratory diaphragm, psoas, pelvic floor muscles and deep redundant abdominal muscles constitute the real "core".

The three general formulas of exercise core are as follows:

1, elbow flat type

First, enter from the cat style, keep the elbow distance at arm length, and interlock your hands and fingers. A triangle that stabilizes the elbow and hand. Put your feet on your back, straighten your legs, and extend your heels back to a stable elbow. Look ahead, put down your shoulders and keep your back full.

The core of abdomen and buttocks is tightened, and the pubic bone is raised under the coccyx. Keep breathing for 3-5 times. Clamping a yoga brick on the inner thigh can make it easier to realize the internal rotation of thigh muscles.

2. Ship type

Half-boat is lying on a yoga mat with hands and fingers under your head. When inhaling, tuck in your abdomen, lift your head and legs off the ground, tighten your abdominal muscles and wake up your abdomen.

Simple boating means sitting on a yoga mat with your center of gravity backward, your feet raised, your calves parallel to the ground, and your arms raised forward.

Full ship type refers to a simple ship type, with hands on three fingertips and feet hooked and toes hooked. Once your body is stable, straighten your feet and arms. Look straight in the eye. The back is flat and the ears and shoulders are extended.

Lift your legs.

Sit on a yoga mat supported by your hands and palms. When inhaling, tighten your body core, straighten your legs, lift off the ground, and breathe at a 30-degree angle with the ground for three times. Keep an angle of 60 degrees from the ground and breathe five times. Hold three breaths at a 90-degree angle to the ground.