Yoga poses for core strength

One can practice yoga for core strength to stimulate energy, growth, and strength.

A yoga-inspired sequences are about to slow and meditative or incorporates fluid movements from pose to pose, which are not only about getting your mind in the right place for the day; but can also deliver all the benefits for better posture, more energy, and body awareness – everything from improving lower back pain to building stronger muscles and improving balance, which activates your core to keep your body in proper alignment.

The asanas involved in the Core Strengthening Yoga Poses practice strengthens your abdominals and muscles that maintain stability and balance throughout the body. In addition, the practice supports your lower back and pelvis, which also includes your middle and lower back pelvis and hips.

If you’re new to core strengthening, start with basic poses with correct alignment and proper muscle mass. Basic poses for core strengthening are easier to do than more advanced poses and will help build strength safely and comfortably over time. Remember to always listen to your body and modify or stop immediately if necessary.

Beginner yoga for core strength and flexibility

Here are 7 yoga poses you can use to enhance your core strength that targets your abs and engage your abdominal muscles.

1. Boat Pose

This challenging pose works on your abdominal muscles and forces you to pull in the lower abdominals which builds core strength and also strengthens your thighs.

  • Sit in Dandasana with your legs spread out, and keep your hands by the side of the body.
  • While breathing put pressure on the ground with your hands and straighten the spine and neck.
  • While exhaling, lift both your legs, in this position your toes should be in line with the eyes. Exhale, then engage your abdominal muscles (abdominal lock).
  • While breathing, bend slightly backward from the hip joints, paying attention not to sit on the waist joints.
  • Raise both hands and bring them near the knees. Flex your feet to keep your legs active.
  • Maintain this posture for 30 to 40 seconds or according to the capacity, pay attention to the speed of breathing in this position will be normal.
  • The boat pose is a V-shape.

2. Dolphin pose 

A good opportunity to improve stability and mobility. Targets your obliques that feature a stable grip to build endurance strength in the core body.

  • Start with your hands and knees.
  • Rest your palms and elbows on the floor at an equal distance from your shoulders.
  • Keep in mind that your knees should be in line with your buttocks.
  • Tuck the toes and lift your knees off the floor.
  • Keeping the shoulders wide and your spine long, balance the whole body on the toes.
  • Align with upper arms.
  • Keep your head down and your upper arms in the middle.
  • Take a deep breath and look at your navel.
  • Hold for 5-7 breaths.

3. Bridge pose

This balancing pose places great emphasis on building a connection with the core and, of course, exercises balance as the core muscles stabilize your entire body.

  • Lie on your back and keep both arms straight.
  • Now bend your knees and tighten your core and glutes.
  • Keep your feet firmly on your feet.
  • Raise your hips until your knees are in line with your shoulders.
  • If it is possible for you, focus your eyes on the nose or else you can look towards the ceiling.
  • Stay in this position for 10 seconds and inhale with a strong breath.

4. Cat-Cow Stretch

This is a great pose to warm up and bring your awareness to your core strength. It might look easy, but focus on your inhale and round your spine on your exhalation. Remember to hug your stomach during both motions and this will quickly become a challenge.

  • Make a cat-like posture by keeping both knees and both hands on the floor.
  • Straighten the thighs up and make a 90-degree angle at the knees of the feet.
  • Tilt the head back and raise the tailbone.
  • Then while exhaling, tilt the head down and try to touch the chin to the chest.
  • Repeat this process.

5. Plank Pose

Plank Pose is a terrific full-core workout as it engages both the internal and external muscles of the abdomen.

  • Lie on the floor on the opposite side and lift your whole body on the elbows and toes of your hands. As given in the above photo.
  • During this, your legs should be completely straight and slightly up towards the waist.
  • The elbows of your hands should be in line with your shoulders. By doing this, there is no extra weight on the shoulder joints.
  • Now voluntarily contract the muscles of your torso. During this, keep your full attention on these muscles only.
  • Hold this position for at least 30 seconds.
  • Then release these muscles and come to a relaxed position.

6. Warrior Pose

This Balance pose can strengthen the legs and core and promotes good spinal alignment and strengthen your lower body while working on better balance.

  • Stand on the ground with your feet hip-width apart and your arms at your sides.
  • Exhale and take a big step to your left side (2 to 3 feet away from your right foot).
  • Now turn your left toes outwards and bend your knees at a 90-degree angle.
  • Turn your right leg inward about 15 degrees. The heel of your right foot should be in the center of the left foot.
  • Raise both hands to the side. Bring it to the level of your shoulders. Your palms should be facing upwards. Take a few deep breaths in this position.
  • Turn your head to your left and gently push your pelvis down as far as you can. Hold for a few seconds and then come back to the starting position. Repeat the same on the other side.

7. Chair Pose 

Utkatasana (Chair pose) is all about your body and allows you to lower down. To keep your balance you must pull in your core and keep your spine aligned and abdominals tucked in tight.

  • Stand up straight with ease.
  • Keep both your hands along with your shoulders exactly parallel to the ground and look towards the front.
  • After this, bend both your knees downwards and take your body in this position as if you are sitting on a chair.
  • Hold your breath and try to stay in this state according to your physical capacity.
  • While exhaling slowly, come back to the standing posture.
  • You can gradually increase the time limit to stay in the chair position.


You can improve your core strength and flexibility by incorporating some inverted, seated twists, arm balance, and standing poses, as well as traditional breathing exercises into your daily yoga practice.

Practicing yoga for core strength strengthens your abdominals and muscles that maintain stability and balance throughout the body.


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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