Sri Yogi Anand - Founder of Adwait Yoga School

7 Best Yoga Asanas for Core Strength

Yoga asana for Core Strength

Table of Contents

A strong core is important for many reasons, including spinal stability, balance, and posture. A good core-strengthening yoga routine will focus on motor control and functionality. While many people focus on the abdominal area when talking about core strength, many other body parts need strengthening. For example, your flanks, back, and upper thighs are part of your core. It can lead to better postures and decreased joint pain.

The chair pose is an effective core-strengthening exercise that will work your abs and legs. This pose is easy enough for beginners and will strengthen your entire core system. To execute this pose, you must engage your core while breathing deeply. Next, your hips will need to engage in balancing yourself. You’ll also want to keep your arms straight and close to your body.

If you’re new to yoga, you’ll want to choose a class suitable for beginners. Many yoga classes will include different poses that target different parts of the core. If you’re new to yoga, be prepared for some soreness and discomfort. In addition to yoga, swimming, cycling, and rowing are great choices for strengthening the core.

Navasana ( Boat Yoga Pose)

Naukasana Posture

Navasana is a balance pose that works the core and oblique muscles. It involves bending the knees and stretching the heels away from the pelvis. It also involves lifting the chest and stretching the legs parallel to the floor. This stretch also helps the shoulders and ribcage to move forward and soften.

Before performing this Yoga pose, it’s best to take a few minutes to be quiet and focus your awareness on your core. It will help you develop a deeper connection to your core than the physical body. It’s also important to practice this pose in the early morning, away from distractions.

Navasana is one of the most challenging poses in yoga. It cultivates a deep connection with the core and simultaneously strengthens several core muscle groups. The transverse abdominous, deep inside your abdomen, is a crucial muscle to strengthen during this asana. The spinal muscles have also worked in this pose, which will help support your lower back and protect your back.

Experienced yogis best practice this asana. It helps improve core strength but is also good for the digestive system. However, it’s important to do Navasana consistently to reap the benefits. Taking too many breaks can reduce the benefits. Similarly, people who recently had surgery should not practice this asana until their injuries have healed.

Chakrasana (Wheel Yoga Pose)

Wheel yoga postures

Chakrasana is one of the best poses for core strength. It strengthens the deep hip flexors and transversus abdominis. This yoga pose also helps improve digestion and reduce belly fat. It should not perform if you have a groin injury. This pose can be done while lying down or with a mattress. To perform the yoga asana, you need to stretch your legs and bring them together. It would help if you held this position for a few minutes.

Although Chakrasana seems simple, it has many benefits. This asana strengthens your abdominal muscles and helps you relax your shoulders. It also helps you build stronger back muscles and tone your thighs. It also improves your concentration.

Setu Bandhasana ( Bridge Yoga Pose)

Bridge Yoga Postures

Setu Bandhasana is one of the best yoga asanas for core strength and various other benefits. It helps relieve muscle tightness and pain, improves blood circulation, and burns belly fat. The pose is also good for reducing stress and improving the health of the heart and brain.

The first benefit of this yoga asana is that it strengthens the core and the oblique muscles on the torso’s sides. This posture also stretches the back muscles and improves respiration. It is also beneficial for relieving stress, backaches, and fatigue.

The second benefit of Setu Bandhasana is that it is excellent for reducing back pain. It can perform the pose with the assistance of a bolster or blanket. Expert yoga teachers can guide you through the poses.

There are many variations of Setu Bandhasana. As with any yoga, make sure you do a warm-up before performing the asana. You should also wear comfortable clothing and avoid wearing tight or loose clothing while practicing the pose. Also, if you are pregnant, you should avoid practicing this asana. It is also important to consult with a doctor before attempting this yoga asana if you have any existing health conditions.

Makara Adho Mukha Svanasana ( Dolphin Plank Yoga Pose)

A Lady do Yoga asana

If you are looking for a Yoga asana to strengthen your core, Makara Adho Mukha Svanasana is a great choice. This posture stretches the hamstrings and calf muscles while strengthening the lower back and shoulders. It is also an excellent choice for postpartum and pregnant women who need to regain strength and flexibility.

This asana is best with firm feet on the floor. Engage your entire core to keep your hips parallel to the floor. Make sure to draw your shoulder blades down. Hold for 30 seconds to a minute.

Makara Adho Mukha Svanasana is a powerful core-strengthening yoga pose. It stretches the entire body and prepares you for more advanced poses. This asana works the abdominal and arm muscles powerfully. It also stretches your wrists and shoulders. It is a great full-body workout and can help build core strength, endurance, and flexibility.

While you may feel uncomfortable at first, it’s important to start slow and ensure you keep your chest flat on the floor. If you have back problems, consult a doctor before practicing yoga.

Bakasana ( Crane Yoga Pose)

Bakasana Yoga pose

Bakasana is one of the most important core strengthening poses in yoga. This balancing pose is very challenging and will challenge your core and shoulders. You will also strengthen your forearms and wrists while improving your balance and mobility.

Bakasana is a challenging asana that targets your core. This pose begins with a squat. Place your fingertips on the floor or a folded blanket. Your shins should rest on the shelf of your upper arm, and your elbows should rest over your palms. Your shoulders should remain stable and engaged throughout the asana, as is your pelvic floor. Stay in the pose for five breaths and repeat three times.

The rotator cuff group stabilizes the upper arms in their sockets, while the rectus and transverse abdominal support the body’s weight. The adductors and hamstrings also play a role in this core-strengthening asana, as they help the legs hold their knees against the outer upper arms.

Parivrtta Utkatasana ( Twisted Chair Pose)

Parivrtta Utkatasana is a powerful yoga asana for core strength. This pose is challenging for both the body and the mind. They help build core strength by lifting the arms upwards, engaging the shoulders and the upper back. It also stretches the chest and teaches awareness of the pelvis, making it a powerful core strength asana.

In addition to improving core strength, this asana is beneficial for strengthening your arms and legs. It also helps you maintain proper posture and improves digestion. However, it is unsuitable for people with low blood pressure or pregnant women.

Parivrtta Utkatasana is a standing yoga asana. It targets the glutes, thighs and hips and is considered the best Yoga asana for Core Strength. It is suitable for people who are just starting yoga and are new to the practice.

Ardha Chandrasana ( Half Moon Pose)

Ardha Chandrasana is the best Yoga asana for core strength. It helps strengthen the entire body and improves flexibility in the hips. During the pose, these muscles contract to move the hips forward. In addition, the gluteus medius and minimus work to adduct the hip. 

It is an inversion that stretches and tones the muscles in the core. It is a challenging, full-body balance pose. They can also use it to strengthen the glutes, a key part of the core.

Ardha Chandrasana is best performed on an empty stomach or after a meal. This is not advisable for pregnant women or those with low blood pressure. It should also not perform by people suffering from recent injuries or prone to headaches. It should also be practiced slowly and cautiously by people who suffer from back or neck pain.


These yoga asanas help for core strength and should target the entire core, not just the lower or upper abdomen muscles. It helps in developing flexibility, stability, and control. Core strength is essential for a healthy, functioning body. This is also important for posture. Yoga asanas for core strength should target the deepest core muscles including the obliques. It helps in improving back pain and eliminating chronic tightness.

In addition to strengthening the core, yoga asanas for core strength also help the back and hips. These poses are also beneficial for reducing stress and increasing mental strength. They also improve posture and increase blood circulation, bringing healing nutrients to the spinal cord and the muscles.

Picture of Yogi Anand Adwait

Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

Recent Posts

Yogi Anand

Guru Purnima Special

Guru Purnima is a significant observance in various spiritual traditions, particularly in Hinduism, Buddhism, and Jainism. It is celebrated on the full moon day (Purnima)

Read More »
7 chakras yogi anand

Chakra Healing

Chakra Healing Chakra Healing offers many physical, emotional and spiritual benefits. Those who practice it often experience a greater sense of purpose and meaning in

Read More »

You may also like

Yoga Postures for Triceps
Health and Wellness
Yogi Anand Adwait

Best Yoga poses for Triceps

Yoga asana is important in strengthening the triceps and biceps. These muscles are often not given the proper workout during

Read More »