7 Powerful Yoga Poses to Build Core Strength and Stability

Core strength is essential not just for a toned midsection, but for overall balance, posture, and injury prevention.

Yoga offers a safe and effective way to build core muscles through mindful movement and controlled breathing. Here are seven yoga poses that can help strengthen your core from all angles.

Plank Pose (Phalakasana): A foundational pose that engages your entire core, shoulders, and back. Hold your body in a straight line and breathe deeply for 30 seconds or more.

Boat Pose (Navasana): Sitting on your mat, lift your legs and balance on your sit bones while keeping your spine long. This pose targets your lower abs and improves balance.

Downward-Facing Dog (Adho Mukha Svanasana): Though it’s commonly seen as a stretch, this pose activates your core and stabilizes your spine when held with proper form.

Side Plank (Vasisthasana): A powerful oblique and shoulder strengthener. Keep your body in one line and lift your top arm for added challenge.

Dolphin Pose: Like Downward Dog but on your forearms. This variation puts more pressure on the core and shoulders, helping build strength from within.

Forearm Plank: A deeper version of plank that challenges your endurance and core stability. Keep your hips in line and focus on steady breaths.

Warrior III (Virabhadrasana III): Balancing on one leg with your torso parallel to the ground strengthens the lower back, abs, and legs simultaneously.