Last Updated:July 08, 2025, 09:01 IST
Practice these asanas 3-4 times per week, holding each pose for the recommended time and focusing on proper form.
No equipment needed, this routine is perfect for beginners and experienced yogis alike, and can be adapted to suit your needs.
What is stopping you from unlocking a Stronger Core with Yoga: Enhance Posture, Balance, and Stability? Yoga provides a low-impact, effective way to build core strength, targeting key muscles like the abdominals, obliques, and lower back. With just seven simple asanas, you can develop a resilient core, improve body awareness, and boost mental focus, all from the comfort of your home. No equipment needed, this routine is perfect for beginners and experienced yogis alike, and can be adapted to suit your needs.
7 Yoga Asanas for Core Strength
Plank Pose (Phalakasana)
It’s a powerful core strengthener that targets the entire core, including the transverse abdominis and obliques. To practice, start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core muscles, keeping your hips level and stable, and hold the pose for 30-60 seconds. Repeat this process 2-3 times, focusing on maintaining steady, controlled breathing to support your stability and form.
Boat Pose (Navasana)
Strengthen your deep core muscles and improve balance with Boat Pose. Sit on the floor with your legs lifted to a 45-degree angle and arms extended forward. Maintain a straight spine and engage your core, holding the pose for 20-30 seconds. Aim for 3 sets, gradually increasing the duration as your strength and endurance improve.
Side Plank (Vasisthasana)
Challenge your obliques and stabilise your core with Side Plank. Starting in Plank Pose, shift your weight onto one hand and stack your feet, lifting your hips and extending the opposite arm upward. Hold for 20-30 seconds per side, keeping your body in a straight line from head to heels. Repeat 2 times per side, focusing on controlled movements and steady breathing.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Warm up your core and boost spinal mobility with Cat-Cow Pose. On all fours, flow between arching your back (Cow Pose) on the inhale and rounding it (Cat Pose) on the exhale, engaging your abdominals. Move smoothly for 8-10 rounds, syncing your breath with each movement to activate your core.
Bridge Pose (Setu Bandhasana)
Strengthen your lower back, glutes, and core with Bridge Pose. Lie on your back with knees bent and feet hip-width apart, then lift your hips toward the ceiling, engaging your core muscles. Hold for 20-30 seconds, then lower slowly. Repeat 3 times, focusing on controlled movements and precise form.
Forearm Plank (Makara Adho Mukha Svanasana)
Take your core strength to the next level with Forearm Plank. Rest on your forearms and toes, keeping your body in a straight line from head to heels. Hold for 30-60 seconds, maintaining steady breaths and engaging your core. Perform 2-3 sets, ensuring your hips stay aligned and stable.
Seated Spinal Twist (Ardha Matsyendrasana)
This twist strengthens obliques and improves core mobility. Sit with legs extended, bend one knee, and cross it over the opposite leg. Twist your torso toward the bent knee, holding for 20-30 seconds per side. Repeat 2 times per side, keeping your spine tall.
Tips for Effective Practice
Practice these asanas 3-4 times per week, holding each pose for the recommended time and focusing on proper form. Use a yoga mat for comfort, and listen to your body to avoid strain. Pair with deep, mindful breathing to enhance core engagement and relaxation.
About the Author
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha…Read More
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha… Read More
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