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7 Essential Yoga Poses for a Strong Core

7 Essential Yoga Poses for a Strong Core

In order to build a strong core, you need to work a variety of muscles, all the way from your hips to shoulders. The core does not just refer to your abs. It refers to the complex set of different muscles that run the length of your torso. 

There are excellent and effective yoga techniques that can be done in order to build your core muscles.

Not only do they help to make you more fit, but they also increase your willpower, stamina, and overall quality of life. A healthy core supports your overall well-being in real ways that benefit your day to day life. 

Here are 7 Essential Yoga Poses for a Strong Core:

Dolphin Plank 

This dolphin plank will work the front muscles of the body. It will strengthen shoulders, arms, upper back, and legs. It will assist with headache relief, insomnia, fatigue, and stabilize emotions. 

This pose is a plank on your forearms instead of your hands. With your knees bent, move your feet back until your shoulders move over the elbows and your torso is parallel to the floor. 

With your inner forearms and elbows held against the floor, firm your shoulder blades against your back and spread them away from the spine. 

Chair pose

Chair pose is excellent for helping to build strength in your legs and core. Stand straight, inhale, and raise your arms perpendicular to the ground. 

After, bend your knees and aim to take your thighs as parallel to the floor as you can. With your shoulder blades against the back, stay still for 30 seconds to a minute. Breathe deeply.

Holding this pose strengthens the hip flexors, ankles, calves, and back. It also reduces symptoms of flat feet and stimulates the heart, diaphragm, and abdominal organs. 

Four-Limbed Staff Pose 

Chaturanga Dandasana is a different but effective pose that strengthens the wrists, arms, abdominal muscles, and your lower back. It will strengthen the muscles which are situated near the spine and will assist you in maintaining a better posture. 

Whilst you are in a standing forward fold position, you should jump 4-5 feet back and into a push-up position. Thereafter with your fingers wide apart, press into the palms with your arms straight. 

Your tailbone should be tucked under the legs with the hips and torso in a straight line. Then the head must be positioned forward with your toes tucked in and heels pressed back. 

Knee-To-Arm Plank 

This is good for developing strength and strengthening the abs and back. You begin in the push-up position with your hands underneath your shoulders. 

You then become more firm in your abs while bringing one knee to the outside. After you take a break for a moment, straighten the back leg.  Maintain the elevation in your one leg and repeat the movement. 

Squeeze your abs while you bring your knee to your chest. The working leg should not be lowered to the ground whilst you perform the repetitions as that will decrease the effectiveness of the exercise. 

Cosmic Egg Pose 

Yes, that is the name! This is a good exercise for warming up. It is simple and can be done by both beginners and more advanced practitioners. 

While in the seated position, bring your knees together, whilst wrapping your arms around your legs. With your legs lifted off the ground, lean backward.

After you have found your balance, you should straighten your back and keep your muscles engaged. Lastly, you should roll back your shoulders and keep your head facing forward. 

Try and hold the position for up to ten breaths. While it will be difficult, especially in the beginning, you will reap the reward if you persist. 

Boat Pose 

In the yoga community and when it comes to promoting the use of core muscles, Boat pose position is regarded as a classic.

It is a strengthening pose which works the abdominal muscles and hip flexors. It stretches the hamstrings, aids in stress relief, and can help to increase confidence. It also improves balance, digestion, and your spine's health.

To perform the pose, start in a seated position and slowly draw your knees up to your chest. After that, pull your legs into your belly and upwards. This will activate your core muscles and you will start to feel it. 

You should then straighten your legs and keep your back lengthened with your arms parallel to the floor. 

Fallen Triangle 

If properly done regularly, this will not only help to improve your fitness, it will also improve your life. It opens the hips which releases fear and anxiety

It also opens the heart and throat for more effective communication and can tone the thigh, leading to a better overall physicality. 

You will need to start in a downward dog position and then bend your knee closer to your wrists. You should then move your right foot under your body to the left of your torso. 

Lastly, your left hand should be lifted towards the sky with your chest and shoulders opened up. 


Training your core muscles will help to ensure that the muscles in your pelvis, lower back, hips, and abdomen will all work in harmony. 

If you play sports, training your core muscles is of vital importance and will improve your overall output significantly. Even if you are not a sporty type, there are plenty of advantages that will come with training our core muscles. It will improve your stability and overall confidence, leading to a better quality of life. 

Ensuring that you regularly work your core muscles is important. Also, one must ensure that they take a break day after regular workouts every few days to avoid overexertion and to relax the muscles!

By Benjamin Rose

Ben is the co-founder of He is a certified personal trainer with 10+ years of experience in the fitness industry. Among other disciplines, he is an expert in sports conditioning and strength training. If you are considering showing the techniques to others, consider pursuing one of the top cpt certifications to add to your credibility as a coach/instructor.

Ready to strengthen your core? Check out this FREE Core class with Claire, now!

Nothing But Core 4 with Claire Petretti Marti

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