Best Yoga Poses For Core Strength

Today I will be discussing the best Yoga poses for core strength and their benefits to body and mind.

The benefits of core strength are many, practically everything you do in yoga is strengthening your core, from specific core poses, to moving in and out of poses uses your core to stabilize your body.

The practice of asanas has a valuable influence on entire body.

Asanas not only effect the muscles, ligaments, tissues, nerves, and joints, but also support the easy function and health of all the bodies structure.

Abdominal Toning:

The different muscles of the mid section form a defensive wall around your internal abdominal organs.

These muscles also work simultaneously with your back muscles to keep your spine straight.

Disciplined practice of the basic movements of asanas stretches, twists, bends and inversions replaces strength and endurance to the body.

Core Exercises To Do:

  1. Boat Pose.
  2. Cat Pose.
  3. Leg Lift.
  4. Crane Pose.
  5. Plank Pose.
  6. Dolphin Pose.
  7. Stomach Turn Pose.

These are but a few recommended poses to strengthen the core.

I have mentioned a few of these poses in previous blogs I will now cover the other poses.

Asanas effect the whole body.

They renew bones and muscles, improve posture, correct breathing, and increase energy levels.

The bodies well being has a revitalizing and calming effect on the mind.


 Plank Pose:

Great Yoga pose this one do it regularly myself.

Easy to do, down to the floor start on your knees and then put hands in front of you.

Push yourself up like you are going to do a push up.

Stay do not move, just hold yourself up for as long as you can.

You can do modifications of this pose, and if I have not mentioned any pose until you can do the full pose correctly.

As you can see a few variations of plank can be done.

Do what you can at first it is not a race but a journey.


 Crane Pose:

This pose is a difficult pose at the start as a certain amount of strength is required in the upper body. Especially the wrists and arms.

Plank will help you attain these strengths to preform this challenging pose.

Balance is also required.

Start on your knees and hands and try to rest your thighs on your elbow upper arm area.

Lift one leg at a time until you get a better understanding of the pose.

Leg Lifts:leg lifts

Lie flat on the floor with your legs extended.

Exhale to slowly raise your right leg to 90 degrees.

Hold for as long as possible.

Lower leg and raise your left leg to 90 degrees for 30 seconds maybe longer.

It is recommended to do 3 sets.

Once you have mastered the one leg raise you can move on to the 2 leg lift which is raising both legs at the same time to 90 degrees.

Remembering to breathe in and out with the movement of your legs.

As many as 3 sets if you can if not build up to it no point in over doing it and injuring yourself.

That defeats the purpose of doing yoga or and exercise in general.

The slower you can raise your legs whether it be single or double leg is better for your abdominal muscles.

Try to leave your leg or legs at say 45 degrees works the abdomen even harder.

Stomach Turn Pose:side stretch

Lie on your back with your arms extended out to the side.

Raise your legs 90 degrees you can bend the knees or keep your legs straight depends on what level you are at.

Making sure your arms do not lift of ground roll your legs bent or straight side to side.

Turning your head away from the direction of where your feet are.

Dolphin Pose:Dolphin Pose

Lower your body down on to your hands and knees

Align your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists.

Press your palms together and your forearms into the floor.

Tuck your toes under, then exhale and lift your knees away from the floor.

keeping the knees slightly bent and the heels lifted away from the floor.

Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis.

Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Press the forearms into the floor.

Engage your shoulder blades against your back, then widen them away from the spine and draw them toward the tailbone.

Hold your head between the upper arms, don’t let it hang or press heavily against the floor.

You can straighten your knees if needed, if your upper back rounds it’s best to keep them bent.

Lengthen your tailbone away from the pelvis and lift the top of your sternum away from the floor.

Hold for 30 seconds to one minute.

Release your knees to the floor with an exhale.

Abs Of Steel:

Among the numerous disorders that benefit from the practice of asanas are osteoarthritis, high and low blood pressure, diabetes, asthma and anorexia.

It will be hard work at first but in the end the results will pay off with a strong core.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.

copywrightNamaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

12 thoughts on “Best Yoga Poses For Core Strength”

  1. I really like your blog. Thanks for all this great information! I don’t know a lot about yoga, but I honestly never thought about it for helping my core issues… I also didn’t think of the plank as a yoga pose – shows what I know! I’m interested in trying some of these to strengthen my core. Which ones do you recommend for beginners? Thank you!

    • Hello Tama, 

      Thank You for taking the time to read my post. 

      The good thing is you need to know nothing about yoga to strengthen your core at first.

      I would suggest to leg lifts at first and build up from there. 

      The Plank is difficult one to do at first. 

      I would recommend a modified version of the plank.

      Start with using the knees and then do the full plank.

      Kind Regards Shane.

  2. I’ve been implementing planks into my exercise routine for the last 8 months and find it a very effective way to improve core strength and tighten up such a large range a muscles. The other great thing about planks is that you can regulate the exercise to suit your strenght levels by either decreasing the time you perform the exercise or by adjusting the intensity of the exercise by changing the angles of the legs or postion of the arms. Brilliant exercise that you can quite literally do anywhere at anytime.

    • Hello John, 

      Thank You for reading my post. 

      Sounds like i am preaching to the converted. 

      Keep up the plank exercises and you will have great benefits in the long term. 

      Kind Regards Shane

  3. Great video on strengthening the core muscles through Yoga. This is something I really need to work on because I hunch a lot at work and feel really lazy around the waist. During backstroke swimming, I tend to sink with my butt down because I don’t have enough strength to pull my chest and hip upwards. I think doing this sequence of exercise will help to improve on that. 

    Thanks for the tips! 

    • Hello Cathy,

      Thank You for taking the time to read my post. 

      When you strengthen your core you will be amazed how much difference it will make to your day to day activities. 

      kind Regards Shane.

  4. Dear Shane,

    Thanks again for another insightful and detailed post. Every single time I read an article of yours I learn so much new stuff!

    The 10 minutes video you embedded is informative and I am amazed at the benefits of these Asanas. Plank Pose is the one I am going to try from today and as you mentioned it’s very easy and doable. Every pose and the description you shared on how to do it is very helpful and I am book marking your post for future reference.

    Indeed, Asanas are a must and everyone need to practice it. Your posts are very thorough and of great benefit to those who are serious about practicing and learning yoga.

    Much Success,


    • Hello Paul, 

      Thank You once again for reading my post and getting a great benefit out of it. 

      The plank is a great pose for a strong core. 

      Take it easy at first and build up over time. 

      Kind Regards Shane.

  5. Hey Shane excellent article it really helps to explain and breakdown the benefits of core strength yoga poses. I have a regular workout routine that involves some training exercises I learned from my time playing lacrosse as a sport. So I was thinking of adding some of these poses to my routine but I have question first. Would I do the pose before or after my workout routine? My workout routine focuses mainly on cardio, strength and endurance training but overlooks core strength exercises.

    • Hello Kevin, Appreciate the postive feedback.

      I would integrate them in to your routine. 

      Once you have a strong core you will notice how much it helps with all your other activities.

      It would not matter when you do the excercises. 

      What best suits you as you may be to tired at the end of your cardio. 

      Kind Regards Shane.

  6. I have been trying to strengthen my core for a long time now. Coming across your site and this post has been a great thing for me. I didn’t realize that yoga had so many core-building poses! I have done yoga in the past, but found it very difficult. The poses you have highlighted look like they could be done, except maybe the crane pose! I would certainly be willing to try it, though, once I was stronger from the planks. I’ve been a fan of the plank ever since I first heard about it from The Biggest Loser!

    Do you have any special recommendations for someone over the age of 50?

    I am glad I found your site.

    • Hello Karin, 

      Thank You for the postive feed back. 

      Glad you enjoyed the post. 

      The crane is a hard pose to do, as is the plank at first best to start on knees with the plank and build up to full plank. 

      A good way to start strengthening the core is to lay on on your back and raise both legs of the ground only a few inches at first and not for to long. 

      Build up from there. 

      Regards Shane.


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