10 Beginner Yoga Poses for a Stronger Core in 2023

If you're looking to build a stronger core, yoga can be a great way to achieve your goal. Yoga poses engage your abs, obliques, and lower back muscles, helping to strengthen and tone your core. Here are 10 beginner yoga poses that are great for building core strength.

Boat Pose (Navasana): This pose targets your abs, hip flexors, and lower back. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Straighten your legs and reach your arms forward, holding the pose for several breaths.

Plank Pose (Phalakasana): Plank pose is an excellent pose for building core strength and stability. Start in a push-up position, with your hands directly under your shoulders and your legs extended behind you. Keep your core engaged, and hold the pose for several breaths.

Dolphin Plank Pose: Dolphin plank pose is a variation of plank pose that targets your abs and shoulders. Start in a forearm plank position, with your forearms on the ground and your elbows directly under your shoulders. Push up into a push-up position, keeping your core engaged and your shoulders away from your ears.

Downward-Facing Dog (Adho Mukha Svanasana): Downward-facing dog is a classic yoga pose that targets your abs, lower back, and hamstrings. Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Lift your hips up and back, keeping your arms straight and your heels on the ground.

Cobra Pose (Bhujangasana): Cobra pose is an excellent pose for strengthening your lower back muscles. Start by lying on your stomach with your hands under your shoulders. Inhale and lift your chest off the ground, keeping your elbows close to your body.

Cat-Cow Pose (Marjaryasana-Bitilasana): Cat-cow pose is a gentle yoga pose that can help you stretch and strengthen your abs and lower back. Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest.

Triangle Pose (Trikonasana): Triangle pose is a great pose for stretching and strengthening your obliques. Start in a standing position with your feet wider than hip-width apart. Turn your right foot out and your left foot in. Extend your right arm towards your right foot and reach your left arm up towards the ceiling.

Side Plank Pose (Vasisthasana): Side plank pose is an excellent pose for building core strength and stability. Start in a plank position, then roll onto the outer edge of your right foot and lift your left arm towards the ceiling. Keep your core engaged and hold the pose for several breaths.

Child's Pose (Balasana): Child's pose is a restorative yoga pose that can help you stretch and relax Child's Pose (Balasana): Child's pose is a restorative yoga pose that can help you stretch and relax your back muscles, making it a great pose to do after core-strengthening exercises. Start on your hands and knees, then sit back on your heels and stretch your arms forward, resting your forehead on the ground.

Bridge Pose (Setu Bandha Sarvangasana): Bridge pose is a great pose for strengthening your lower back, glutes, and abs. Lie on your back with your knees bent and your feet flat on the ground. Press your feet into the ground and lift your hips up towards the ceiling, keeping your arms by your sides.

Conclusion

Practising yoga can be an effective way to improve your core strength and overall fitness. These 10 beginner yoga poses are a great place to start for anyone looking to build a stronger core. Incorporating yoga into your fitness routine can also have a range of other benefits, including improved flexibility, reduced stress and anxiety, and increased energy levels.

One of the great things about yoga is that it can be tailored to suit people of all ages and fitness levels. Even if you're a complete beginner, these yoga poses are easy to learn and can be modified to suit your individual needs. As you progress and become more comfortable with these poses, you can gradually increase the duration and intensity of your yoga practice, and start exploring more advanced poses and sequences.

Remember, building a stronger core takes time and dedication, but with regular practice and a positive mindset, you can achieve your goals. So why not give these beginner yoga poses a try, and start your journey towards a stronger, healthier you?