5 Beginner Yoga Poses for a Strong Core

A strong core is important for maintaining a safe yoga practice. Having a strong core helps keep your lower back safe in poses (especially backbends), makes holding your body weight in arms balances easier, and aids in ensuring that you’re maintaining correct form in poses. In this post, I share 5 beginner yoga poses for a strong core. This post goes into detail about the importance of strengthening your core.Yoga for beginners – 5 Beginner yoga poses for a strong core. A strong core is super essential for maintaining a safe yoga practice and good posture. Click through for a FREE poster with modifications for these poses.

A strong core is not only essential for your yoga practice, but your overall posture also.  In this post, I talked about how the amount of time we spend sitting in chairs can affect our posture. Another downside to sitting all the time is we forget to engage our core. Most people sit with all their weight dumping into their lower back, which can lead to lower back pain.

A simple remedy for this is to engage your core while seated. Do this by drawing your abdominal muscles in towards your spine, and simultaneously lengthening your spine away from your tailbone. This causes your core to hold your upper body weight and relieves your lower back from being dumped on.

To practice these beginner yoga poses for a strong core, hold each pose for 3 to 5 breaths, and work your way up to holding them for longer periods.

5 Beginner Yoga Poses for a Strong Core

Half Boat Pose | Ardha NavasanaYoga for beginners – 5 Beginner yoga poses for a strong core. A strong core is super essential for maintaining a safe yoga practice and good posture. Click through for a FREE poster with modifications for these poses.

How To: Begin by seating with your legs bent, feet on your mat hip distance apart. On an inhale, engage your core and shift your weight backward to your sit bones while lifting your feet off the mat. Keep your abdominal muscles drawing in towards your spine, and your chest lifting up towards the ceiling. Reach your arms straight out in front of you, and strongly towards your toes. Your thighs should be at a 45-degree angle from the mat, and your legs parallel to the mat. Keep your legs engaged by flexing your toes back towards your body. To come out, slowly lower your legs to the mat.

Read This:   5 Simple Steps to Start Practicing Yoga at Home

Benefits: Strengthens the core and quadriceps muscles.

Related: 5 Beginner Yoga Poses for a Strong Back.

Dolphin Plank Pose | Makara Adho Mukha SvanasanaYoga for beginners – 5 Beginner yoga poses for a strong core. A strong core is super essential for maintaining a safe yoga practice and good posture. Click through for a FREE poster with modifications for these poses.

How To: Begin in downward facing dog pose. On an inhale, shift your weight forward, lower your forearms to the mat, and drop your hips to bring your whole body into a straight line with your shoulders stacked directly above your elbows. Draw your abdominal muscles in and up towards your spine. Reach the back of your thighs up towards the ceiling, while pressing your tailbone down towards the mat; this action helps to activate the core. Ensure that your hips aren’t too high up, or too low, but instead in line with your whole body. Keep your neck in line with your spine by focusing your gaze a few inches in front of you on the mat. To come out, gently lower your knees to the mat.

Benefits: Strengthens the core, arms, and leg muscles.


Download the free poster for details on how to modify these poses. 

Beginner pose for a strong core Opt In DL


High Plank Pose | Utthita Chaturanga Dandasana

Yoga for beginners – 5 Beginner yoga poses for a strong core. A strong core is super essential for maintaining a safe yoga practice and good posture. Click through for a FREE poster with modifications for these poses.

How To: Begin in downward facing dog pose. On an inhale, shift your weight forward and bring your body into a straight line with your shoulders stacked directly above your wrists. Draw your abdominal muscles in and up towards your spine. Reach the back of your thighs up towards the ceiling, while pressing your tailbone down towards the mat; this action helps to activate the core. Ensure that your hips aren’t too high up, or too low, but instead in line with your whole body. Keep your neck in line with your spine by focusing your gaze a few inches in front of you on the mat. To come out, gently lower your knees to the mat.

Benefits: Strengthens the whole body.

Knee to Nose PoseYoga for beginners – 5 Beginner yoga poses for a strong core. A strong core is super essential for maintaining a safe yoga practice and good posture. Click through for a FREE poster with modifications for these poses.

How To: Begin in downward facing dog pose. On an inhale, extend your right leg back, while keeping both hips facing the mat. On your exhale shift forward into a plank position, and pull your right knee in towards your chest. On that same breath, round your back, push the mat strongly away and tuck your chin in to bring your nose towards your knee. Remember to keep your abdominal muscles drawing strongly in towards your spine. To come out, drop your leg back into downward facing dog, and then lower your knees to the mat. Don’t forget to do the left side!

Read This:  How to do Downward Facing Dog

Benefits: Strengthens the core, wrists, arms, glutes, and legs.

Related: 5 Beginner Yoga Poses for Strong Arms

Knee to Forearm PoseYoga for beginners – 5 Beginner yoga poses for a strong core. A strong core is super essential for maintaining a safe yoga practice and good posture. Click through for a FREE poster with modifications for these poses.

How To: Begin in downward facing dog pose. On an inhale, extend your right leg back, while keeping both hips facing the mat. On your exhale shift forward into a plank position, and pull your right knee to the outside of your arm, and up on your forearm. Keep your abdominal muscles drawing strongly in towards your spine, and your leg close to your thigh.  To come out, drop your leg back into downward facing dog, and then lower your knees to the mat. Practice on the other side.

Benefits: Strengthens the core, shoulders, wrist, hips and glutes.

The last 2 poses can be combined into a core strengthening flow by reach your leg back on an inhale, in towards your chest on the exhale, then back again on an inhale, and up to your forearm on the exhale.

Let me know if you try these poses and how you like them! Do you have a favorite core strengthening pose? Leave a comment and let me know about it.


Download the free poster for details on how to modify these poses. 

Beginner pose for a strong core Opt In DL
Yoga for beginners – 5 Beginner yoga poses for a strong core. A strong core is super essential for maintaining a safe yoga practice and good posture. Click through for a FREE poster with modifications for these poses.