Seven Yoga Poses to Build Core Strength A strong core helps your entire body stay balanced & stable. When your core muscles work well they support better posture and protect you from getting hurt. Yoga gives you many different poses that make these muscles stronger while improving how your whole body functions.
Plank Pose (Phalakasana)
Plank Pose is one of the most effective yoga positions for activating the entire core—engaging the abs, obliques, and lower back. Begin in a push-up position, ensuring your body forms a straight line from head to heels. Your arms should be directly under your shoulders. Tighten your abdominal muscles to prevent the hips from drooping. Hold the pose for as long as you can, maintaining full-body engagement throughout.
Boat Pose (Navasana)
Boat Pose works well for building strength in your lower stomach muscles and hip flexors. Begin by sitting on the floor & leaning back a little bit. Lift your legs up to form a V-shape with your body. Balance on your sit bones while keeping your legs straight and extending your arms forward. Engage your core muscles to maintain stability. This position improves abdominal strength and helps develop better balance & concentration.
Warrior III (Virabhadrasana III)
Warrior III is a balance-intensive pose that significantly strengthens the core. Begin standing and extend one leg backward while leaning forward, bringing your arms out in front of you. Your entire body should align parallel to the ground. The core muscles stabilize your body and help maintain balance, while also building strength and control in the abdominals and supporting muscles.
Dolphin Pose (Ardha Pincha Mayurasana)
Dolphin Pose strengthens the core, shoulders, and arms. Start in a downward dog, then lower your forearms to the ground, keeping your hips lifted and legs straight. Your core works hard to maintain the alignment and hold the position. This pose boosts core endurance, improves shoulder strength, and enhances full-body coordination.
Side Plank Pose (Vasisthasana)
Side Plank works the oblique muscles that help your core rotate and stay stable from side to side. Start from a regular plank position and then turn to one side. Stack your feet on top of each other & raise your upper arm toward the ceiling. You will balance on one arm and the outer edge of one foot. This difficult position makes the side of your body stronger while also building core stability and improving your balance.
Locust Pose (Salabhasana)
Locust Pose builds strength in the lower back & engages the full posterior chain. You start by lying face down with your arms beside you and your legs extended. Then you lift your chest and arms and legs off the floor at the same time. You engage your core to stay lifted throughout the pose. This pose enhances spinal flexibility and strengthens your glutes and back muscles while supporting better posture.
Bridge Pose (Setu Bandhasana)
Bridge Pose targets your lower back along with your glutes and core muscles. Start by lying flat on your back & bend your knees while keeping your feet planted firmly on the floor. Push down through your feet and raise your hips upward toward the ceiling. Make sure to engage your core muscles and maintain your thighs in a parallel position throughout the movement. This exercise strengthens your core and enhances the flexibility of your spine while opening up your chest area.
