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Yoga Poses for a Stronger Core


Having a strong core is crucial for maintaining stability and balance in our bodies, as well as supporting our overall physical well-being. Yoga poses can be an effective way to strengthen your core muscles, which include the abdominals, obliques, and lower back. Here are some yoga poses that can help you develop a stronger core:

  1. Boat Pose (Navasana): Sit on your mat with your legs extended in front of you. Lean back slightly, engage your core, and lift your legs off the ground while keeping them straight. Reach your arms forward or hold onto the backs of your thighs for support. Balance on your sit bones and hold for 5-10 breaths.

  2. Plank Pose (Phalakasana): Start in a push-up position with your arms extended straight, and your wrists under your shoulders. Engage your core and straighten your legs, coming into a plank position. Keep your body in a straight line from head to heels, and hold for 30 seconds to 1 minute, or as long as you can maintain proper form.

  3. Side Plank (Vasisthasana): From plank pose, shift your weight onto your right hand and the outer edge of your right foot, stacking your left foot on top of your right. Extend your left arm towards the sky, forming a straight line from your head to your heels. Engage your core and hold for 30 seconds to 1 minute, then switch sides.

  4. Dolphin Plank Pose (Makara Adho Mukha Svanasana): Start in a forearm plank position, with your forearms on the mat and your elbows directly under your shoulders. Engage your core and lift your hips, coming into an inverted V shape with your body. Hold for 30 seconds to 1 minute.

  5. Upward Dog Pose (Urdhva Mukha Svanasana): Lie face down on your mat with your palms on the floor beside your shoulders. Press through your hands, lift your chest and torso off the mat, and straighten your arms while keeping your legs extended behind you. Engage your core and hold for a few breaths.

  6. Boat Pose Twist (Ardha Navasana): Start in a seated position with your knees bent and feet on the floor. Lean back slightly, engage your core, and lift your feet off the ground. Bring your hands to heart center, and twist your torso to the right, bringing your left elbow to the outside of your right knee. Hold for a few breaths, then switch sides.

  7. Low Plank (Chaturanga Dandasana): From a plank position, lower your body down to a push-up position, keeping your elbows at a 90-degree angle close to your sides. Engage your core and hold for a few breaths before lowering all the way down to the mat.

Remember to always listen to your body and modify or skip any poses that feel uncomfortable or cause pain. It's also important to practice these poses with proper alignment and engage your core muscles mindfully to get the maximum benefits. Incorporating these yoga poses into your regular practice can help you build a stronger core, improve your posture, and enhance your overall physical strength and stability. Always consult with a qualified yoga teacher or healthcare professional before starting any new exercise routine, especially if you have any pre-existing health conditions or concerns.