Yoga for Core Strength and Flexibility: Here Are Our Top 5 Poses

by | Injury Prevention | Mobility, Strength Building, Yoga

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Yoga For Core Strength:

Did you know that yoga poses exist that will target your core? Specifically, your abdominal muscles. Utilizing the art of yoga for core strength, may just be one of the best overall routines to help improve strength and stamina, all at one time.

Bare in mind that when performing any fitness act in general, activation of core muscles is vital. A strong core, can equate to better balance, stability, and power.

Keep in mind when working any specific muscle group, that you can spot train muscles, but you can’t spot train for fat loss. It takes hard work and dedication, as with any routine you’re accustomed too. However, with proper consistency and diet, yoga for core strength can be life altering.

Oftentimes, what sets yoga apart from traditional workouts is two-fold. Firstly, a main focus is incorporating the mind and focused breathing. Secondly, many asanas focus on elongation of the muscle. This can equate to better flexibility and aide in many ADL’s (activities of daily living).

Best Yoga for core strength and flexibility:

Maybe one of the best aspects of yoga for core strength is there is no need to be an expert in performing any of the following asanas.

Keep in mind, you should still take into consideration any previous injuries or pain you’re currently experiencing. Know your limits and be practical.

Many poses can also be modified to fit the current state of your body. These are intended to be a starting point for anyone to utilize. Then, expand your practice from here.
Cobra pose or Bhujangasana:

The cobra position works both the abdominal muscles and the lumbar region. In addition, combined with focused breathing exercises, can be a very relaxing pose.

yoga for core strength


  • Lie flat on your stomach on the yoga mat.
  • Place your hands on the floor at shoulder height and keep your elbows bent.   
  • Slide your body forward with the help of the back of your foot. Pelvic region should be on the mat floor. Press up and gentle arch your back and head.   
  • Hold this position for 5 seconds, then rest.   
  • Do 8 to 10 repetitions.

Plank pose or Kumbhakasana:

Plank pose is part of the yoga sequence known as “Sun Salutation”. It is one of the most complete asanas, incorporating various parts of the body, specifically your core muscles. There are numerous variations of Plank, however for this instance we stick with basic Plank pose.

plank pose


  • Lie on your stomach on the yoga mat.  
  • Raise your body by extending your arms, similar position to a starting push-up. Keep the back straight.
  • While assuming this position, contract your abs and glutes for 15 seconds.   
  • Relax the body for 10 seconds, slowly lowering to the mat, then repeat the exercise.   
  • Start with 5 repetitions.

Boat pose or Paripurna Navasana:

Boat pose can be challenging for some. However, it’s a good measuring stick of overall core strength ability. In addition, Boat pose works on smaller muscles groups and is effective in improving both stamina and balance.

boat yoga pose


  • Sit with your back straight and your legs stretched out in front.   
  • Then, raise both legs, while the back tilts slightly backwards.  
  • Keep your arms extended forward and parallel to the floor; they will offer you stability.   
  • Hold the position for a minute, then rest. If one minute is too much, begin with 30 seconds, increasing over time.
  • Perform 3 repetitions.

Camel pose or Ustrasana:

Camel pose, Ustrasana in Sanskrit, stands out particularly among the yoga positions for the abdominals. It offer a tremendous stretch to the core muscles.

camel yoga pose


  • Firstly, take a position on your knees on the mat. Keep your back straight, knees apart and in line with your shoulders.   
  • Rest on your toes, without touching the mat with the back of your foot.   
  • Extend your arms forward, while arching your torso and neck back.
  • Drop your arms, placing your hands on your feet.
  • Maintain this position for 10 seconds.
  • Do 3 to 6 repetitions.

Bow pose or Dhanurasana:

Bow pose brings focus once again to the core and lower back. Oftentimes, It can offer some relief for back pain sufferers.

With this posture we train the abdominal muscles and those surrounding the lower back.

bow yoga pose


  • Lie on your stomach.
  • Then, lift your feet towards your buttocks and grab your ankles with your hands.   
  • Pull towards the ceiling, tightening the muscles of the abdomen.   
  • Hold this position for 5 to 10 seconds, then rest.   
  • Do 8 – 10 repetitions.

Final Thoughts!

Controlled breathing exercises during these asanas equates to an increase in both physical and mental benefits.   

Yoga can be a fantastic add-on to your current routine to add flexibility, strength, balance, and endurance. Alternatively, it is a practice that can be done by itself. Changing up routines can offer amazing benefits. Classes like Vinyasa Flow or Core Power Yoga, can really get you sweating, while even instilling weights into the programs. Alternatively, styles like restorative can offer another element to a full body and mind end goal.

Disclosure: This post may contain affiliate links. If you use them to purchase items, then we may earn a small commission. Hope you find something that you like!
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