Published February 19, 2026 09:26AM
Having a strong core is often mistaken for having sculpted abs or achieving a six-pack, but it means much more. First off, what is referred to as ”the core” isn’t just your abs. The obliques, the transverse abdominis, and the deep stabilizing muscles of the back are all essential parts of the core, and they work together to support your spine, uphold your posture, maintain your balance, and help you find ease in your movements.
In other words, core strength is an inside job.
Practicing certain yoga postures can be a beneficial way to improve your core strength and stability, allowing you to try other postures and variations. And you don’t need to practice Ashtanga, Power, or another form of high-intensity yoga to work your core. Yoga practices that encourage you to move slowly and stay in shapes for longer can be just as effective when it comes to building and maintaining a strong core.
25-Minute Yoga Flow for Core Strength
In this practice, we will work on strengthening your core, improving balance, and feeling empowered in your body. You’ll mindfully move through poses that focus on building power and control, both physically and energetically, while staying connected to your breath.
The postures are also a gateway to deeper awareness. By cultivating a strong core, you’re doing more than building muscle—you’re also nurturing a stronger, more resilient mental and emotional foundation as well.
No matter your experience level, this core power class will leave you feeling strong and centered. Options and variations are offered throughout so that you can tailor the practice to what you need today.
1. Seated Torso Circles
Sit in a comfortable position. Exhale and move your torso toward the right. Inhale and return to center. Exhale and move your torso toward the left. Inhale and return to center. On your next inhalation, arch your back and lift your chin toward the ceiling. Exhale, round your back, and draw your chin toward your chest. With your hands on your knees, move your torso in a circular motion a few times. Then switch to circle your torso in the opposite direction.
2. Shoulder Stretch
Inhale and reach your arms toward the ceiling, interlace your fingers, and flip your palms to face the ceiling. Breathe here, then lower your arms.
3. Wrist Circles
Circle your wrists as you lift your arms to the sides, toward the ceiling, and back down. Interlace your fingers and circle both wrists together toward one side, then the other.
4. Chest Stretch
Inhale as you open your arms to the sides and arch your back. Exhale as you round your back, draw your chin toward your chest, and bring your arms in front of you. Repeat a few times.
5. Boat Pose Variation
Place your hands on the mat a few inches behind your hips with your fingertips facing forward. Bend your knees and place your feet flat on the mat in front of you. Lean back slightly, placing some weight into your hands. Lift your right foot off the mat. Then lift your left leg to meet it in Boat Pose variation. Breathe here. Lower your right toes to the mat, then the left. Repeat that a few times, or lift both legs at the same time, lifting and lowering them a few times.
6. Reverse Tabletop
Press your feet and hands into the mat and lift your hips in Reverse Tabletop. Keep your gaze forward or toward the ceiling (whichever is more comfortable).
7. Bound Angle Pose
Draw the soles of your feet together. Keep your fingertips on the mat behind you. Inhale and lift your chest. Exhale and fold forward, grasping your ankles or feet in Bound Angle Pose. Breathe here. To come out of it, lift your chest.
Repeat Boat Pose variation, Reverse Tabletop, and Bound Angle Pose.
8. Cat-Cow
Come to your hands and knees with your shoulders stacked over your wrists and hips over your knees. Draw your navel toward your spine to engage your core. Tuck your toes and as you inhale, lift your chest and arch your back in Cow Pose. Exhale as you round your back and draw your chin toward your chest in Cat Pose. Repeat a few more times.
9. Thunderbolt Pose
Walk your hands back and shift your weight toward your heels, keeping your toes tucked in Thunderbolt Pose. Rest your hands on your thighs and roll your shoulders back and down. Breathe here.
10. Bird Dog Variation
Come to your hands and knees. On an inhalation, straighten your right leg and plant your toes on the mat. Press your back heel toward the wall behind you. Draw your navel toward your spine and reach the crown of your head toward the wall in front of you. Spread your fingers wide to support your wrists.
As you inhale, lift your right toes off the mat. Picture forming a straight line from the crown of your head to your heel. (You don’t have to lift your leg high.) Exhale and draw your right knee toward your right elbow—it doesn’t have to touch. Inhale and straighten your right leg behind you. Exhale and draw your right knee toward your left elbow. Inhale and straighten your right leg behind you. Exhale and draw your right knee toward your chest and, perhaps using your hand to assist, place your right foot on the mat. Your hands or fingertips should be on the mat or blocks on either side of your right foot.
11. Low Lunge
Lift your chest, press your front foot into the mat, and draw your navel toward your spine in Low Lunge. Lift your hands to your chest in prayer position (anjali mudra). Inhale and as you exhale, turn your chest to face the right side in Revolved Low Lunge. Stay here or reach your arms to the sides. Breathe here. As you exhale, return to center. Lower both hands to the mat to frame your right foot and return to your hands and knees.
12. Knees-Down Plank
Shift your weight forward into your hands and walk your knees back a few inches behind you. Draw your navel toward your spine and shift your body forward so your shoulders are slightly ahead of your wrists. Exhale and bend your elbows as much as you can in a push-up variation. Inhale and press yourself back up, returning to your hands and knees.
Repeat Bird-Dog variation and Low Lunge on the left side. Then repeat Knees-Down Plank and push-up variation.
13. Child’s Pose or Downward-Facing Dog
Lower your hips toward your heels. Stack your forearms and rest your forehead on them, or straighten your arms and lower your forehead to the mat or a block in Child’s Pose. Or press your hands and feet into the mat as you lift your hips toward the wall behind you in Downward-Facing Dog. Breathe here.
14. Standing Half Forward Bend
On your next inhalation, come into Standing Forward Bend with your feet parallel to each other and your hands on the mat or blocks outside your feet. Inhale as you lift your chest, lengthen your spine, and press your hands into your shins or thighs in Standing Half Forward Bend. Exhale as you return to Standing Forward Bend. Repeat a few times.
15. High Lunge
From Standing Forward Bend, step your left foot back, planting your toes into the mat as you bend your right knee and place your hands on either side of your right foot. Draw your right hip back and your left hip forward. On your next inhalation, lift your chest so you’re standing and reach your arms overhead, then into prayer position at your chest. On your next exhalation, turn your chest toward the right. Place your right hand on your right hip or left thigh as you reach your left arm toward the ceiling. Breathe here.
16. Revolved Lunge
Lower your left hand to the mat and reach your right arm toward the ceiling in Revolved Lunge. Breathe here.
17. Plank
Exhale as you frame your right foot with your hands and step your right foot back into Plank. Take a push-up variation if you like. Then press into Downward-Facing Dog or Puppy Pose.
18. Upward-Facing Dog
From Downward-Facing Dog or Puppy Pose, shift your hips forward to the mat and straighten your legs behind you. Straighten your arms and press your hands into the mat in Upward-Facing Dog. Breathe here.
Press back into Downward-Facing Dog or Puppy Pose.
19. Standing Forward Bend Variation
Return to Standing Forward Bend, sliding your palms underneath your feet. Bend your knees as much as you need to. Breathe here. Rise into Upward Salute, then return to Standing Forward Bend.
Step your right foot back and repeat High Lunge and Revolved High Lunge on the opposite side. Repeat Downward Dog or Puppy Pose and Upward-Facing Dog—or come straight into Child’s Pose.
Repeat the flow from Bird Dog Variation to Revolved High Lunge on both sides or proceed to the next pose.
20. Locust Pose
Come onto your belly with your arms alongside you, palms on the mat. Lift your chest and press your palms and the tops of your feet into the mat in Locust Pose. Take a breath here, then release. Bend your arms so your hands are stacked in front of your face; rest your forehead on your top hand.
Repeat Locust Pose, interlacing your hands behind you if you like. Stay here or lift your feet off the mat behind you. Stay here for a few breaths, then release.
21. Savasana
Lie on your back, resting your arms, legs, hands, and feet against the mat in Savasana. Or find a comfortable seated position. Give yourself permission to let go of the effort of the practice.
If you enjoyed this yoga class and want to continue working on your core strength, consider incorporating it into your routine, whether you repeat it for a few days in a row or once a week.
