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Yoga Poses for Core Strength

The strength of your core is the basis for all other movement in your body. If your core is weak, it will negatively impact every other movement in your body. They call it core strength because it is foundational. It also improves posture, balance and determination. Yoga focuses on building this strength in every posture, but some postures work the core more than others.

  1. Cat Pose

    • Cat pose is a good pose for beginners or if you have discomfort in your back. Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Exhale and round your spine like a cat, pulling your abdominal muscles in tightly. Inhale and come back to your neutral starting position. Repeat several times, using your abdominals to curl your spine.

    Dolphin Plank

    • Dolphin pose is also a good beginner pose. This is a modification of plank pose. Starting on your hands and knees, drop to your elbows to the floor and walk your feet back until your legs are straight. Press your forearms and elbows firmly into the ground. Pull your abdominals in to your spine to keep your core strong and straight. Press your heels toward the wall behind you. Hold this position for at least 30 seconds.

    Plank Pose

    • Plank Pose is just like dolphin plank, except instead of being on your elbows, you will be on your hands. This increases the intensity on your abdominals to keep your core strong and straight. The longer your hold the pose, the more effective it will be.

    Full Boat Pose

    • Full Boat Pose is a more advanced core-strengthening pose. Sit in the floor with your legs extended in front of you. Lean your upper body back until you can feel your core begin to work. Raise your legs until your body forms a "V" shape. Extend your arms either forward or overhead.

      If this posture is too intense, or you feel strain in your back, you can modify it by bending your knees, or even using your hands behind your bent knees to keep your back straight. Whichever pose works for you, just be sure to squeeze your abdominals towards your spine and hold for at least 30 seconds.

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