Yoga Core Workouts: 6 Yoga Poses to Strengthen Your Core

Most yoga poses either require or help build a strong and balanced core. Whether you are practicing yoga at home or a Vinyasa yoga class in a studio, a focus on strengthening your core will help improve balance, prevent injury, and potentially reduce back pain. Here are some core-strengthening yoga poses:

1. 1. Navasana (boat pose): Boat pose is a great way to strengthen the torso and stretch the hamstrings. To begin, come to a seated position in the middle of your yoga mat. Extend your legs long in the air, pointing your toes. Reach your arms out in front of you and engage your abdominal muscles. Sit up tall and extend your arms and legs further out, if you can. Balance here for at least 30 seconds and breathe.
2. 2. Phalakasana (plank pose): Plank pose targets the core and strengthens the full body. Start on all fours in tabletop position, then step back into plank pose (also known as Chaturanga or four-limbed staff pose) by tucking your toes and pressing the heels back, with your shoulders directly above the wrists. Your entire body should be as stiff as a board, with your hips in line with your shoulders. If you do not have enough strength to hold a high plank pose, drop your knees to the ground. Engage your core muscles and glutes, and breathe deeply and slowly.
3. 3. Vasisthasana (side plank pose): Side planks work muscle groups throughout the entire body, including the abdominal muscles, triceps, hamstrings, gluteus maximus, gluteus medius, and lower-back muscles. From plank position (or a high push-up), lift your left arm and left leg, stacking the left leg over the right leg. Your left arm should reach high to the sky as your balance on your right arm and side of the right foot. Tuck your pelvis, squeeze the glutes and quads and engage the core. Your body should remain in a straight line from head to toe. Practice on each side.
4. 4. Utkatasana (chair pose): Utkatasana works your core, arm, and back muscles. To enter the pose, inhale and lift your arms above your head, bend your knees, and lean back and down, like you are sitting in a chair. Engage your entire core, keeping the back of your neck long and your shoulder blades back and down. If you can, hold here for 30 seconds, and sit down lower with each exhalation.
5. 5. Anjaneyasana (low lunge): This posture works the external obliques and opens the hip flexors. To begin, stand at the top of your mat in Tadasana, or mountain pose, then exhale and bring the left foot back into a lunge. Bend your right knee so it is directly above your ankle while engaging your inner thighs and lengthening through your trunk. Extend your arms out, then raise them above your head. Hold for a few inhalations and exhalations. Practice on each side.
6. 6. Vrikshasana (tree pose): Tree pose is one of the ultimate tests of core strength. To enter tree pose, stand at the top of your yoga mat in Tadasana, then slowly bring the sole of your right foot to the inside of your left calf. Hold this position and balance for a few breaths. If you can, bring the sole of your foot up into the inside of your right thigh, using either your left or right hand to adjust your leg. Once you have your foot pressing against the thigh, bring your hands to prayer position, firm the upper body, and gaze at a fixed point in front of you. Hold and breathe for as long as one minute. Practice on each side.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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