Are you prone to back aches, weak muscles, and poor posture? 

Then practising these 8 best yoga poses for core strength might be the answer for you! To learn more about these top yoga poses for core strength, read till the end! 

When we hear about “Yoga”, many of the first thoughts that come to mind are slow, mindful, or meditative. Apart from that, there is a whole other story to that. Let me tell you, Yoga is not just about practising or performing asanas on the mat. It is a spiritual discipline that focuses on bringing harmony to the mind, body, and spirit. 

The practice of Yoga is to engage the whole body, mind, and spirit through the practice of mindfulness for your overall health. 

Top 8 Yoga Asanas for Core Strength 2024

Here are the best Yoga Poses for a strong core to incorporate into your daily Yoga sessions to enhance your core strength, stability, and overall well-being. 

1. Phalakasana or Plank Pose 

Plank is one of the most effective yoga postures for abdominal muscles, strengthening your core, shoulder blades, arms, and back muscles. It is best for beginners who are looking for ways to stay healthy without even hitting the gym or doing HIIT. 

The Phalakasana engages both your internal and external muscles, including your obliques, transverse, and rectus abdominis. To begin with, be in a push-up position with your arms directly under your shoulder and draw your spine towards the spine, ensuring that your body is in a straight line with your head to heels. Then, hold on for 30 seconds to 1 minute. 

2. Navasana (Boat Pose) 

Are you looking for the best Yoga poses to strengthen the core?

Boat pose is one of the top Yoga exercises for core muscles as it engages your entire core, including the whole core, including abdominals, hip flexors, and spine. Moreover, it might not be easy if you are a beginner due to the strength it requires in the hip flexors and, on the other hand, due to the flexibility it needs in your hamstring. 

If you are questioning the best beginner yoga for core strength, then Navasana might be the answer for you! The struggle might be real if you are new to it, but you don’t need to start the pose like a pro. These are poses you can start: do the boat pose with your bent knees, use your hands to balance to strengthen and lift your spine, and the classic pose. 

Sit on the Yoga mat, lean back slightly, and balance your weight on your tail bones or sitting bones, then bring up your legs at 45% degrees to the floor with your hands in parallel alignment. And place your hands a few inches behind your hips on the floor.

Focus on engaging with your abdominal muscles to ensure your lower back holds it for 20-30 seconds, and gradually work on your core strength. 

3. Utkatasana or Chair Pose 

Chair poses are excellent Yoga exercises for core muscles for beginners. It is because it can work as a warm-up while still strengthening your rectus abdominis, external obliques, and tranversus abdominis.

You can start by leaning against the wall one step one step ahead, then slowly squat down into a chair-like position. Make sure your feet are apart and your knees in straight and not in front of your feet. Then, hold five breaths. 

4. Marjariasana or Cat Pose 

Researchers have found that the daily practice of Marjariasana may help in revitalising the mind and may help in overcoming fatigue. It allows you to stretch your spine fully, allowing you to gain many benefits in regards to your digestion, increases hearing, and may even reduce if you are suffering from breathing problems.

The Marjariasana is one of the best Yoga poses for core strength through stretches and to strengthen your back muscles and provides flexibility to your spine.

Get down on your hands and knees, then inhale and arch your back (Cow). After that, exhale and round your spine (Cat). Make sure you repeat it 10 times and synchronise your breath according to your movement.

5. Ardha Pincha Mayurasana or Dolphin Pose 

The Dolphin pose is also considered one of the best yoga poses for core strength. However, it can be challenging, but practicing it on a daily basis can improve your overall fitness and wellness. As the name of the Yoga pose itself suggests, a plank plus a dolphin posture activate the Manipura chakra. 

It is considered the top Yoga pose for core strength as it requires strength, stability, and concentration. To do the Dolphin Plank Pose, start in a forearm plank position with elbows under shoulders and forearms parallel. Then, keep your body straight from head to heels by engaging your core and holding it for 15-30 seconds. 

Also Read: Top 10 Hatha Yoga Poses for Beginners: A Complete Guide

6. Vasisthasana or Side Plank 

One of the effective yoga postures for abdominal muscles is to help in strengthening the internal obliques and rectus of your abdominisl. If you are suffering from hyperextension, it is a great way to prevent it by regularly practising this side plank. 

Get down into a plank Pose. Then, shift your weight onto one hand and the outside edge of your same-side foot. After that stack your feet, then raise your opposite arm, and align your body in a straight line. Hold upto 3 to 5 breaths. 

7. Urdhva Dhanurasana or Wheel Pose 

Are you looking for the best best best yoga poses for core strength?

Well, Urdhva Dhanurasana is an excellent Yoga asana for core strength and is considered a full backbend. The main target is fully your backside and partially your core system. However, it is regarded as the beginner’s backbend, but it still requires building up your strength and flexibility tohelp you achieve this position. 

So, to do a Wheel pose, get down on your back, then ensure you bend your knees, bringing the soles of your feet onto your mat close to the buttocks. After that, place your hands slightly wider than your shoulders. Then, breathe out, press your feet and hands firmly to lift your body into the air.

8. Ashta Chandrasana or High Lunge

The Ashta Chandrasana is considered one of the beginner yoga for core strength because it is a powerful standing yoga pose focusing on strengthening, balancing, back bending and heart opening. Practising high lunge daily is to pull your navel while you hug your ribs towards one another to fire up your internal and external obliques as well as your rectus abdominus.

Are you thinking about how to do this high lunge asana?

Well, here’s how you can start it. Get into an Adho Mukha Svanasana with your hands in a prayer-like position. Then, micro-bend your knee with one foot forward and the other extended back. Raise your arms overhead, keeping them straight, and align your hips. Hold the pose, try maintaining a balance, and take deep breaths.

The Best Yoga Poses for Core Strength with YogMahima 

Yoga is beyond a yoga mat. It is a spiritual journey that allows you to stay in harmony with your overall being. Moreover, regular practice of all these yoga asanas for core strength can enhance your stability, balance, and your overall fitness. Furthermore, it strengthens your abdominal muscles, improves posture, reduces back pain, and supports better performance in other physical activities too. 

Gain mental focus and relaxation with our yoga session or course at YogMahima. At YogMahima, our experienced and skilled Yoga instructors are here to guide you to achieve a healthier being through different courses, from Hatha Yoga to pregnancy or prenatal yoga to meditation to music to dance, etc. 

FAQs 

1. Is Hatha Yoga Good for Core?

Yes, Hatha Yoga is excellent for strengthening the core because it involves poses that engage and stabilise your abdominal muscles, improving your core strength, balance, and overall stability.

2. How to strengthen my core muscles?

You can strengthen your core muscles by incorporating all these yoga poses, such as boat pose, plank, chair pose, etc., which can effectively target and build core strength.

3. Is Yoga better than building Muscles?

Yoga and traditional muscle-building exercises serve a different purpose. However, Yoga improves flexibility, balance, and mental focus while also strengthening your muscles. So, for a balanced fitness routine, combining both yoga and strength training is ideal.

4. Can Yoga tone your core?

Yes, yoga can tone your core. So, ensure you are regularly practising those poses like plank, boat pose, and side plank effectively to engage your abdominal muscles, leading to a toned and strengthened core.

5. What type of Yoga is core?

One of the best yoga styles for core strength is Vinyasa Yoga. This style incorporates dynamic movements and poses that target the abdominal muscles and stabilise your core for enhanced strength.