Yoga asana (postures) are an excellent way to engage the entire body, blending bodyweight exercises with mindful breathwork, while activating the core in many poses. The best part? Many yoga postures can be modified or made more challenging, allowing you to gradually increase the intensity as your strength grows.
Below, I’ve recommended five yoga postures that target your core muscles effectively. You might recognize a few, such as plank pose, often used in Pilates or other workout classes. You might find that practicing yoga not only enhances your practice on the mat, but supports your performance in other fitness routines too.
Why is it important to focus on core strength? A stronger core not only supports your spine, reduces injury risk and improves daily movement. It can also elevate your yoga practice, whether you’re looking to tackle advanced poses like crow or hold your balance with greater ease. Ready to give it a try? Give these five yoga poses below a go.
1. Plank (phalakasana)
Hold: As long as you can
- Begin in a tabletop position with your hands under your shoulders and knees under your hips.
- Extend your legs behind you one at a time, so your body is in a straight line from head to heels.
- Engage your core and hold this position.
Build up your endurance over time to hold the pose for longer. Drop your knees for a modified version if needed.
2. Boat (navasana)
Hold: 10-20sec
- Sit with your knees bent, feet flat on the floor and hands resting beside your hips.
- Lean back slightly, keeping your spine straight, chest proud and core engaged.
- Lift your feet off the floor, bringing your shins parallel to the floor.
- Hold this position making sure not to round your lower back.
For an added challenge, extend your legs straight to create a V-shape and reach your arms forward, palms facing.
3. Bird dog (dandayamana bharmasana)
Hold: 10sec each side
- Begin in a tabletop position with your hands under your shoulders and knees under your hips.
- Engage your core and extend your right arm forward and lift your left leg behind you.
- Hold for 10 seconds, maintaining your posture without tilting.
- Switch sides and repeat. Perform three holds on each side, alternating sides each time.
4. Side plank (vasisthasana)
Hold: 2min each side
- Lie on your side with your forearm on the floor and your elbow under your shoulder.
- Lift your hips so your body forms a straight line. Hold this position, but stop if your form falters, for instance if your hips sag.
- Switch sides and repeat.
To make this more difficult, you can extend your top arm straight up, add hip dips, or move from resting on your elbow to your hand, with your arm extended.
5. Warrior III (virabhadrasana III)
Hold: 1-2min each side
- Stand with your weight in your right leg. Your right knee should be slightly bent.
- Hinge forward from the hips, extending your left leg behind you.
- Bring your torso parallel to the floor and stretch your arms forward.
- Engage your core and hold this position.
- Switch sides and repeat.
This is a difficult pose which you can make easier by placing your hands or hips to help your balance, or perform it next to a wall, using it as support when needed.
