Core Yoga Poses

There are individual core yoga poses you can practice strengthening your core muscles that build a strong and stable center! Not only does the core support your posture, abs, and relieve back pain, it also stimulates the energy, growth, and strength in your core. Just do five favorite yoga poses for your core strength and strong.

Yoga can be a great way to maintain a healthy body and a satisfying yoga practice also provides overall strength and stability throughout your body.

While many people think that yoga is all about getting a strong core that is a visible six-pack, of course not, you can expect your abdominal muscles to strengthen significantly. However, having a strong core is much more important than building six-pack abs. Our core muscles are deep inside the abdomen and targeting these muscle groups helps to stay active and fit for a longer period of time.

Stomach toning and back pain can also be relieved by strengthening this group of muscles. There are a variety of yoga asanas that can help strong and stable the core muscles, but if you have to choose one, here’s an effective yoga pose…

Core Yoga Poses To Build Rock-Solid Core

An excellent yoga workout for core strength & stability that transverses the abdominal, toning the abdominal organs as you balance. Core poses aim to strengthen both unbalanced and the cheaper core muscles.

Boat Pose Or Navasana

Naukasana or Boat Pose doesn’t just target your core muscles, but it stimulates the muscles of your entire body. Practicing this pose daily can help in building abdominal and core strength. Apart from this, it is also good for the muscles of your hip flexors, spinal vertebrae, thighs, and lower back.

How To Do It:

  • Bend at your knees and your feet flat on the floor. Keep your arms by your side.
  • Raise your legs slightly (your knees should be bent) to bring your shins parallel to the floor.
  • Tilt your upper body back slightly, but make sure your spine is straight.
  • Straighten your knees to fully extend your legs. Make sure you don’t lose your balance. Keep your torso straight so that it forms a ‘V’ shape with the legs.
  • Now flex your shoulder muscles and straighten your arms so that it comes parallel to the floor with your palms facing down.
  • Engage your core muscles and hold a few breaths. Stay in this posture for at least 1 minute then come back to the starting position.

Plank Pose Or Phalakasana

This yoga pose provides the best cardio workout, builds good core strength, and exercises the whole body. The most common plank is the front plank which is done in a push-up-like position, which puts pressure on the abdominal muscles. There are many variations like side plank and reverse plank. The plank is generally a great full core workout that includes the obliques, transverse, and rectus abdominis.

How To Do It:

  • Looking down, keep your hands and feet on the ground with your toes. Lift your knees, straighten your legs to bring your body into full extension.
  • Now bend your arms at your elbows and keep your weight on your forearms and toes.
  • Lengthen your spine and engage your abdominal, arm and leg muscles.
  • Lengthen the back of your neck and look down at the floor.
  • Keep this position for 1 minute and then come back to normal position.

Side Plank Pose Or Vasisthasana

Vasisthasana yoga is completely a posture of balance on the hands. This yoga pose targets your triceps and wrists. Regular practice of this strengthens the core of your body. Along with this, this yoga strengthens your abdominal muscles. While doing Vashishthasana yoga, you have to keep the spine of your body completely straight. This puts pressure on your abdominal muscles. Which strengthens your core and abs.

How To Do It:

  • First of all, sit in Dandasana.
  • Gently place all your body weight on your right hand and foot. It should be as if your left arms and legs are swinging in the air.
  • Place your left foot on your right foot and your left hand on your hip.
  • Your right hand should be in line with your shoulder. Make sure it is not below your shoulder.
  • Make sure that your hands press the ground and your hands are in a straight line.
  • While breathing in, raise your right hand up. It should appear that your hand is standing straight on the ground.
  • Turn your neck towards your raised hand and look at the fingers of your hands as you breathe in and out.
  • While exhaling, bring your hand down.
  • Slowly come into Dandasana and relax with the breath going in and out.
  • Repeat the same process with the other hand.

Low Lunge Pose Or Anjanayasana

The low lunge, or anjanayasana, is a very commonly practiced pose in yoga because it stretches and strengthens several areas of the body at once. This is an excellent pose to train your core. It also engages and strengthens the deep, inner core muscles, which are essential for building stability. This yoga asana has a positive effect on the muscles of the whole body.

How To Do It:

  • To do this asana, you must first stand on the mat.
  • Now after this take your feet away from each other. During this you stand but immediately come to the mat in which your right knee is on the ground and the toes are out.
  • Your left leg should be in such a position that your thighs are parallel to the ground while the shins are making a ninety-degree angle to the ground.
  • Now in this position, take both your hands above the head and bring them in a salutation position.
  • After this try to take this posture back but keep your spine straight.
  • If you are able to do this then it is a good thing or else you may lean a little.
  • Stay in this state for ten to fifteen seconds and you will benefit greatly. After that repeat the same process with the other leg.

Chair Pose Or Utkatasana

Utkatasana is one of the best yoga asanas for developing both arm and core strength. This asana also helps to detox, as your body heats up and you strengthen your thighs, legs, back, and hips, as well as balances your body.

How To Do It:

  • To perform Utkatasana, first of all you should know about the position of Tadasana.
  • Now take deep long breath and bend the knees.
  • Keep your spine straight by bringing your hips down. Now you have come to the state of Utkatasana. Keep in this state for as long as you can balance and set the time according to your ability.
  • Keep taking deep long breaths during this asana. Now move your hands upwards and connect the two.
  • Now after straightening, keep your eyes on the hands and your spine should be straight.
  • Breathe in and out for at least 5 to 6 times and stay in this position for 30 to 40 seconds. By doing this, there is strength in the body and when your balance starts deteriorating, then it comes back to its earlier position.
  • For him, first of all come in the Tadasana. Then slowly take your hands down and bring them down.
  • You can repeat this process as many times as you like.


With yoga, you can focus on training your core from every angle. Simply include inverted poses, seated twists, standing poses, folding positions, and traditional breathing exercises in your yoga practice.

Your aim will not only be to train your core, but you should be practicing core yoga poses to improve flexibility, control, stamina, and functionality.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional