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The Best Yoga Poses for Improving Your Core Strength

A strong core is essential for overall stability and balance, both on and off the mat. Yoga poses that target the core can help build strength, improve posture, and support your...

A strong core is essential for overall stability and balance, both on and off the mat. Yoga poses that target the core can help build strength, improve posture, and support your daily activities. Below are some of the best yoga poses to enhance your core strength:

 

1. Plank Pose (Phalakasana)

Plank Pose is one of the most effective poses for core strength. It engages not only the abdominals but also the shoulders, back, and glutes.

How to Do It: Start in a push-up position with your hands under your shoulders and your body in a straight line. Hold for 30 seconds to 1 minute, keeping your core engaged the entire time.

 

2. Boat Pose (Navasana)

Boat Pose is a seated balance that targets the deep abdominal muscles. It helps improve both core strength and balance.

How to Do It:  Start in a push-up position with your hands under your shoulders and your body in a straight line. Hold for 30 seconds to 1 minute, keeping your core engaged the entire time.

3. Side Plank (Vasisthasana)

Side Plank is a great variation of the standard plank that focuses on the obliques, helping to tone and strengthen the sides of your core.

How to Do It: From Plank Pose, shift your weight onto one hand and stack your feet on top of each other. Keep your body in a straight line, and hold for 30 seconds on each side.

4. Boat Pose with Twists (Paripurna Navasana Variation)

Adding a twist to the traditional Boat Pose helps engage the oblique muscles, making this an excellent variation for core strength.

How to Do It: From Plank Pose, shift your weight onto one hand and stack your feet on top of each other. Keep your body in a straight line, and hold for 30 seconds on each side

5. Downward Dog to Plank

This flowing movement between Downward Dog and Plank Pose engages the entire core while improving upper body strength.

How to Do It: Start in Downward Dog, then shift forward into Plank P Start in Downward Dog, then shift forward into Plank Pose. Flow back and forth between these two poses for 10-15 repetitions.o

6. Bridge Pose (Setu Bandhasana)

While primarily a backbend, Bridge Pose is a great way to engage the core muscles, particularly the lower back and glutes.

How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips while pressing your feet into the mat. Hold for 30 seconds to 1 minute.

7. Warrior III (Virabhadrasana III)

Warrior III requires core engagement for balance and stability, making it a full-body pose that focuses on strengthening the core.

How to Do It: From Warrior I, shift your weight onto your front leg and lift your back leg straight behind you, bringing your torso parallel to the ground. Hold for 30 seconds, then switch sides.

Incorporating Core Strengthening into Your Practice

Incorporating these core-focused poses into your yoga routine will not only improve your overall strength but also enhance your balance, posture, and stability in other yoga poses. Start with shorter holds, and gradually increase the duration as your core strength improves.

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