Core Strength Yoga Practice for Power and Stability

Building core strength requires a certain level of commitment—but it doesn’t need to be complicated. In fact, when it comes to yoga practices that support and stabilize your core, sometimes simple movements are your best bet.

The following practice takes you through a flow designed with core strength in mind. Dynamic poses and extended holds provide challenge to the entire core area while improving posture and calming the mind.

Yoga for Core Strength and Stability

Remember, you can opt out of any pose if the need arises. You’ll need a blanket nearby for this core strength practice, especially if you have sensitive knees or just enjoy extra cushioned support.

Constructive Rest

Begin on your back with your knees bent and your feet flat on the floor hip-distance apart. Let your knees knock  together. Close your eyes and enjoy some intuitive movement here, lifting or wiggling your hips a little before you settle into stillness.

After 5 cycles of breath, heel-toe your feet a little wider than your hips, keeping them flat on the floor and turning your toes in slightly for Constructive Rest. Place your hands on your ribs and breathe into the heels of your hands. Stay here for 5 cycles of breath.

Reclined Butterfly

Actively press the soles of your feet together and let your knees fall open in Reclined Butterfly.

Shift your hands to your lower belly and breathe into your hands for 4 cycles of breath.

Happy Baby

Use your hands to bring your knees together and draw them toward your chest. Give yourself a hug, rock side to side, or reach for the outer edges of your feet or shins and face your soles toward the ceiling in Happy Baby Pose.

Stay here for 5 cycles of breath.

Dynamic Boat Pose

Bring your knees back to your chest, grab the backs of your thighs, and begin to rock back and forth. Use the momentum to propel you into Boat Pose. Balance on your sit bones and bring your shins parallel to the floor as you lift your chest. Either hold the backs of your legs, bring your fingertips to the floor, or reach your arms forward to fire up your core.

Stay here for 2 cycles of breath.

As you inhale, slowly lower into Low Boat Pose by straightening and lowering your legs until they and your back are hovering parallel to the floor. Exhale as you squeeze back up into Boat Pose.

Repeat 5 times as you move with the pace of your breath.

Low Boat Pose

With your final inhalation, return to Low Boat and hold here. Your arms can reach forward or overhead.

Stay here for a slow count of 5 before lowering fully onto your back.

Bridge Pose

Bend your knees, place your feet flat on your mat, and bring your knees hip-distance apart. Press into your heels to lift your hips into Bridge Pose.

Stay here for 6 cycles of breath.

Tabletop

Slowly lower your hips down, hug your knees toward your chest, and rock up and over into Tabletop. If you have sensitive knees, grab your blanket, fold it in half, and slide it beneath your knees for extra cushioning.

Side Plank Variation

Step your left foot to the back of your mat. Pivot as you place your left heel down with the side of the foot parallel to the short side of the mat and reach your left arm toward the sky in Side Plank Variation. Your right hip should be stacked over your right knee, and your right shoulder, elbow, and wrist should all align as well.

Stay here for 4 cycles of breath.

With your next inhalation, kick your back leg in the air and hover it parallel to the floor at whatever height feels right for you. You can take your gaze up or down.

Stay here for 4 cycles of breath.

Lateral Stretch

Keeping your chest open, reach your top arm overhead toward the front of your mat and lengthen through your side body.

Take 4 breaths here.

Three-Legged Tabletop

Bring your left hand down to your mat and bring your hips to face the mat in Three-Legged Tabletop with your left leg still lifted. Stay here for 1 cycle of breath.

Dynamic Bird Dog

Come up onto your right fingertips and then reach your right hand forward alongisde your head. Hold here, reaching your right hand and left foot in opposite directions.

Stay here for 2 cycles of breath.

With your next exhalation, hug your lifted knee toward your core to meet your lifted elbow.

Repeat this cycle of movement 5 times with the pace of your own breath.

Once complete, return to Tabletop and repeat this sequence of poses, from Side Plank Variation to Dynamic Bird Dog, on the opposite side.

Forearm Plank Pose

Once complete, lower to your knees and rest for 1 breath before stepping back into Forearm Plank Pose.

Stay here for 30 seconds, lowering to your knees if necessary.

Side Forearm Plank

When you’re ready, let your heels fall to your left, shift your weight into your left forearm, and bring your right arm toward the sky as you open your body in Side Forearm Plank.

Stay here for 30 seconds before repeating on the opposite side. Once finished, return to Forearm Plank for 30 seconds.

Thunderbolt Pose

Lower your knees and press back into Thunderbolt Pose with the tops of your feet resting on the blanket and your hips on your heels to close. Bring your hands together at heart center, bow your head, and thank yourself for making it your mat today.