Many people choose to practice yoga postures to improve their flexibility and balance. But one underrated benefit of getting on the mat is building better core strength.
The control required to hold certain postures and move through yoga flows naturally engages your core in ways that can develop functional strength more effectively than sit-ups and crunches, which only train one type of movement.
I asked Melissa Leach, a yoga instructor at Yoga-Go, to share her favorite poses for targeting the core, as well as modifications for making the moves easier. These postures will also work your balance, posture and mobility.
As with all yoga practices, take time to observe your breath, body and mind as you move.
The best yoga poses for building core strength
1. Bird dog (parsva balasana)
“Bird dog is a beginner-friendly pose that’s excellent for building stable core strength,” Leach says. “Your abdominals and lower-back muscles work together to keep your spine steady and level as you extend your opposite arm and leg, training your core to resist rotation and maintain balance.”
Reps: 8-10 each side
How to do it:
- Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
- Engage your core by drawing your navel toward your spine, keeping your back flat and stable.
- Lift your right arm in front of you while extending and lifting your left leg straight behind you.
- Hold briefly, keeping your core engaged, your neck neutral and your hips and shoulders level, resisting any twisting or tilting.
- Slowly lower your arm and leg back to the starting position with control.
- Repeat on the other side.
Trainer tip: “Focus on quality over height. It’s better to extend your arm and leg just slightly while keeping your core and hips level than to reach further and let your body wobble or twist,” says Leach.
How to modify bird dog: “If you are finding it hard to balance, start by extending just one limb at a time,” Leach suggests, explaining that you should start by extending your arm and leg on their own before raising them both together.
“You can also keep your extended leg or arm closer to the ground rather than lifting it fully parallel to your torso.”
2. Chair pose (utkatasana)
“Chair pose is a foundational standing pose that builds strong, functional core engagement alongside lower-body strength,” says Leach. “Your abdominals work continuously to stabilize the spine and pelvis as your body fights the instinct to lean forward. At the same time, your core supports your lower back against the deep bend in your knees.”
Reps: 5-10
How to do it:
- Stand with your feet together.
- Inhale as you raise your arms overhead with your palms facing.
- Exhale as you bend your knees and push your hips back as if sitting into a chair.
- Keep your weight in your heels and your knees behind your toes.
- Draw your lower abs in and up to support your spine and prevent your lower back from arching.
- Keep your chest lifted and your gaze forward or slightly upward.
Trainer tip: “Squeeze your inner thighs together and imagine zipping up from your pelvic floor to your ribs. This engages deep core stabilizers, and helps protect your knees.”
How to modify chair pose: “If you feel your lower back overarching, start by extending your arms forward to shoulder height instead of overhead,” Leach advises.
“You can also reduce the depth of the bend,” she adds. “A shallow chair pose still builds core strength while you develop stamina. Practice near a wall for support and hold the bend for a shorter time. Gradually building up your endurance can help too.”
3. Boat pose (Navasana)
“Boat pose is one of the most efficient core exercises because it doesn’t just isolate the abs, it engages the hip flexors, glutes, pelvic muscles, and back all at once, helping build functional core strength rather than working one single muscle in isolation,” Leach explains.
“This is part of why it can outperform traditional exercises like sit-ups, which target a much narrower range of muscles,” she adds.
“Boat pose also helps build stability rather than just endurance,” Leach continues to explain. “Over time, this can translate into better posture, a stronger lower back, and a core that supports your everyday movement.”
Sets: 2-4 Hold: 20-30sec
How to do it:
- Sit on the floor with your knees bent and your feet flat on the floor.
- Lean your torso back slightly while keeping your spine and chest upright.
- Engage your core and slowly raise your feet until your shins are parallel to the floor.
- Balance on your sit bones (avoid leaning back onto your tailbone).
- Once stable, extend your arms in front of you at shoulder height, with your palms facing.
- If your core is strong enough, slowly extend your legs to create a V-shape with your body.
How to modify boat pose: “For beginners, keeping your legs bent in a half boat pose instead of straight can help reduce the core strain and effort required at the start. Lightly gripping the backs of your thighs can also provide support to help you balance,” Leach says.
“If you struggle with balance and maintaining a straight spine, you can either sit on a folded blanket or cushion to help tilt the pelvis forward or sit with your back a few inches from the wall for reassurance,” she adds.