3 Yoga Poses to bolster Your Core


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Yoga for Beginners: 7 Yoga Poses For Core Strength

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BEST Yoga Poses For Core Strength!

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Effective Yoga Sequence For Core Strengthening by Dr. Hansaji Yogendra

Video taken from the channel: The Yoga Institute


These 3 Exercises Will Strengthen Your Core—Quickly

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Most of us don’t associate yoga with defined abs, but it turns out that vinyasa and hatha yoga classes are excellent ways to build core strength. In a 2013 study, researchers measured the intensity of core muscles working in different exercises — including boat pose, side plank and forearm plank on a Swiss ball — and found the intensity of these three poses ranged from 63–96% of maximum muscle output. While many yoga poses engage the core muscles, try this simple three-pose sequence to really isolate core muscle groups and get to the nitty-gritty of core building.

Core Sequence: Plank/Side Plank/Reverse Table Each of these three poses strengthens. Every yoga pose starts with a strong core.Whether it’s holding your balance in an inversion, moving smoothly from one pose to the next, or maintaining a strong spine, a strong core is crucial for deepening your yoga practice.Here, practice with Jolie Manza as she takes you through three core exercises to help you up-level your practice. After a few repetitions of the pose, follow it up with the Plank Pose, Downward-Facing Dog Pose, and the Four-Limbed Staff Pose. Not only does the Crane Pose help in strengthening the core, but it also opens the groins, stretches the upper back, arms, and the wrists. Yoga Poses to Strengthen and Tone Your Core.

Several poses completely focus on the core area and strengthen it. If you’re searching for something that can give you a flat and strong torso then you can follow these given below 7 yoga poses which need your dedication and determination. 1. Plank pose (Phalakasana. Learn more about the anatomy of your core and yoga for core strength: Abdominal Anatomy + Yoga Poses to Strengthen Your Full Core. Yoga for Core Strength: 7 Yoga Poses to Work All Parts of Your Core. Next time you infuse a core workout into your yoga practice or fitness routine, try mixing it up with these seven yoga poses.

Wrap your arms around your legs to hold. Lift your feet off the ground as you lean back slightly to find balance. Engage the lower abdominal muscles to avoid rounding your back. Roll your shoulders back and draw the shoulder blades down while keeping your gaze forward.

Bend your knees. Inhale, then as you exhale lift your hips, pressing into your feet. Keep your thighs and feet parallel.

You can squeeze a yoga block between your thighs to activate the adductors (upper thighs), which also support the pelvic floor and core. Repeat 3–5 times. Lean back so that your torso is at a 45-degree angle to the floor. Slowly, lift your feet off of the ground as you straighten your legs, forming a “V” with your body. Use your core muscles to hold you in the position, and bring your arms slightly away from your body for more balance.

Hold the pose for 10 counts. The plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs.

Start on all fours, with your.

List of related literature:

The beauty of repeating this yoga flow is that it provides multiple opportunities for branching into frontextension postures, such as Sphinx, Cobra, and Kneeling Forward Lunge, or into the crawling postures from Table pose, or into the seated postures, such as Pinwheel, Seated Forward Bend, or Spinal Twist.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
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The following script for seated yoga offers guidance through words only in the lefthand column, while in the right-hand column we offer comments to clarify and to expand into the deeper dimensions of embodying, orienting, languaging, and allowing.

“Resources for Teaching Mindfulness: An International Handbook” by Donald McCown, Diane Reibel, Marc S. Micozzi
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Building Healthy PosesThe Master Principles of Alignment The Pillars of Power Yoga—breath, heat, flow, drishti, uddiyana—give you the tools to create a graceful and strong practice that integrates the whole body and the mind.

“Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga” by Baron Baptiste
from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga
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Yoga also strengthens core muscles (abdominal, pelvic floor, and back) and postural muscles, and improves flexibility, balance, breathing, and mental focus.

“Pregnancy, Childbirth, and the Newborn: The Complete Guide” by Janet Walley, Penny Simkin, Ann Keppler, Janelle Durham, April Bolding
from Pregnancy, Childbirth, and the Newborn: The Complete Guide
by Janet Walley, Penny Simkin, et. al.
Meadowbrook, 2016

Yoga postures and body alignment ■ Seated spinal twist ■ Cat and cow poses ■ Modified child’s pose ■ Mountain pose ■ Forward bend and backbend ■ Side stretch ■ Modified Sun Salutations

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Kundalini and ashtanga yoga both emphasize vigorous movement as well as difficult poses.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
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Houghton Mifflin, 2004

Of the several kinds of yoga, the most common is hatha yoga, which uses body postures, called poses or asanas, breathing techniques (pranayama), and meditation to bring the body, mind, and spirit into healthy harmony (see Appendix A, Exercise 4).

“Health and Wellness” by Gordon Edlin, Eric Golanty
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Jones & Bartlett Learning, 2009

Bikram yoga goes through a series of 26 poses in a very hot room so beware.

“Melanin Guide to Spiritual Awakening” by J.A.H. Diouck
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A yoga is formed by at least two planets.

“Three Hundred Important Combinations” by B.V. Raman
from Three Hundred Important Combinations
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The strength and flexibility provided by yoga fosters core strength for posture and alignment.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This was a great practice. I found myself getting pretty frustrated and my mind taking over alot so I want to revisit this with a different headspace and a more open heart.

  • Hi Kassandra, thanks a lot! It’s really useful to have it with the whole explanation on how to do and how to avoid false poses. However, i find it difficult to just follow along. Might you make a video where one can follow along for each of these exercises? Thank you so much!

  • I found this uncomfortable on my neck but have the confidence now after 2 months to adapt to what feels better. Just posting in case anyone else felt this.

  • Mrs Hansraj, please tell me that have you ever practise Yog yourself? Are you professing yog merely to earn money? Have you ever attempted to perform practices shown in this video? Or you have only given your voice and appearance for someone else to earn money? What are describing about? Yog or Yoga? What are you preaching to do is not compatible with your appearance. Please respond.

  • Adriene, you rock. I’ve utilized this video and many others! repeatedly for the last three months of strict lockdown in South Africa. They’ve facilitated my self-practice in a way that I did not think I was capable of. You and your channel been a refuge in difficult and uncertain times. Thank you!

  • Namaskar ma’am! Saw your video it’s amazing.I do yoga daily but somehow I’m having pain in my hip abductors last 20 days. Pls recommend me what to do. Can I take some medicine or stay in yoga.

  • This came right on time, my fellow Libra soul sista! I’ve been increasing my squats and have been given the advice to build my core strength. So I shall! Thanks as always, beautiful! ♎

  • Hello aunty. I am from uk female age 17. I want to do yoga to aviod spine surgery. Kindly advise best yoga for me.Dextroscolisis of thoratic spine at the level of T5 to L2

    And levoscolosis at T2 to T4 with associated veterbral Rotation
    Right thorasic scolosis

  • Pranams.maam.i have swaying constantly.i have lumbar spondylothesis l4 and l5.cervical spondylosis.knee pain now and then.i weigh 88 kgs.i have visited umpteen number of doctors with no effective remedy. I use to go for walks 45 minutes in the morning and same in the evening. I’m non diabetic and no blood pressure.this swaying is disabling me.doctors say it’s not due to my spine or neck.when I walk on roads I move towards the left side of the road.i try to walk straight.but I keep moving towards the left side of the road even if there are vehicles. I rather stagger sometimes..i am afraid to go outdoors bcos of this. Can you advice me regarding this issue and help me get back to my normal life,

  • Dear Doctor, is there any natural method of treating uterine fibroid of about 17cm subserosal with this yoga power? Please suggest.

  • Good God! This is the trouble with the way Yoga is taught!!! The proper thing to do, is to show the Yoga poses, and state that the practice be done under the supervision of a qualified teacher!!! Take Naavaasana. (by the way Aasan is Hindi; Aasana is Sanskrit. Please do use the Sanskrit pronunciation to respect the Sanskrit origin of the Yoga Sutras.) I always sit half way up from supine, propped up by my elbows. Then I can gently do a supported (Ardha) Navaasana. I’m working towards an unsupported (Paripoorna) Naavaasana however. And as to the Halaasana (the plow) posture, it is downright dangerous for people with bad neck arthritis. It is downright dangerous for beginners, period!!!! You MUST provide warnings and disclaimers.

    Yoga is a potentially DANGEROUS practice if done without careful supervision, ideally one to one. This was the way it was taught for hundreds of years. It is NEVER meant to be shown casually on a video like this. I am a Board Certified doctor of medicine in the USA with 40 years experience. I gave up Yoga 30 years ago because I sustained so many injuries doing Yoga improperly in classes. At that time I took classes from a yoga teacher who learned directly from Pattabhi Jois but obviously my practice was faulty. I tried to do too much! But now at age 71 I have restarted this wonderful practice, very very carefully, LISTENING TO MY BODY. I never overdo it. THE PERFECT POSTURE OF AN AASANA IN YOGA IS WHAT SUITS THAT PERSON’S BODY AND NOT WHAT AN EXPERIENCED YOGI CAN DO. I do warmup exercises first, and breath-assisted yoga practice (Vinyaasa Krama). We can go even 30%, 50% whatever we can into a pose, if that is all our body will allow! Never force! Breathe! Relax! Be constantly aware of what the body is telling you!
    By the way, what is “Open International University for Complementary Medicine”?? Do you get a PhD online? Just curious.

  • Awww I really like this one. I find my hips get tight in all those crunches I’m the beginning though, maybe I need to the position and height I hold my legs out at. I definitely want to incorporate this one regularly into my practice more ��

  • I have a lot of problems with core strength so this video is a great help.
    Ah my hip muscles are not strong as well, I can feel them so good, oof xD

  • I thought after a couple months of yoga with Adriene, my core had really gotten a lot stronger. This video proved that there is still much improvement to be done! This one was ouchy!

  • There’s something truly satisfying about being able to scream incoherently every time Adrienne says anything because I know it’s about to get worse just to get rid of the complaint inside me.

  • Excellent asanas, done and explained beautifully. Words cannot express the grace and inner radiance of Hansaji. She and the late Doctorsaab have spent their entire lives in the service of Yoga for the householder. They are like spiritual parents to thousands like me who had the good luck to be part of Yoga Institute.

  • well these exercises are great thank you. I wish I lived in Utah I’d take my son who has scoliosis to your clinic. Thank you again for the clear instruction.

  • during the abdominal exercises, my abs were constantly trembling. does this mean i have weak ab muscles? if anyone knows how i can work on improving this that would be great

  • Aha, here’s a video that won’t aggravate the pinched nerve in my shoulder!
    Adrienne, cackling probably: now for the forearm side body plank!!!

  • Thank you Kassandra for the awesome core poses!
    Most of all thank you for the hip flexor poses, I’m recovering from Piriformis Syndrome, these poses help open and release pressure in my hips and lower spine!!����

  • adriene you are lovely, since i met your classes i practice only with you. thank you for these precious precious important gifts to the world.

  • First attempt at yoga, this was great. I did what I could. I love how I did not have to look at you to know what you were asking. I do not know the names of poses. I will soon. Near the end I cried and don’t know why. Beautiful release I guess. I breathed through the tears and feel amazing. Your amazing, thank you, high 5 and a huge hug!

  • I used to do 30-40 minute ab workouts given to me by a gym trainer, and thought those were pretty tough.

    Then I came across your core workouts, and holy freaking god these are hard. You’ve got to have abs?!

  • Thank you Adrienne, I’ve never been much of a work out person. I have 4 sisters who all practice yoga and I’m the last to join in. Before the pandemic I had a lot of weight gain from menopause and depression. This pandemic has put me in a position of taking a long look at what I want the rest of my life to look like. It’s a struggle for me to get going each day but once I do my yoga practices (I follow 3 instructors) I feel a lot better. Thank you. This core workout is helping me build strength where I didn’t have any. Namaste ����

  • Adrienne, what do you suggest I do at the end of the practice when you get into the final pose? I have a knee replacement and a bad knee and can’t sit in that position?

  • Just found this one and I agree with the comments, this was very challenging! Adriene, do you have tips on controlling IAP? I greatly struggled with the butterfly crunches and planks because of my abdominal pressure during inhale. Thank you so much for your awesome yoga videos, I have done so so many and you’re always my go-to.

  • I’ve done your “deep core” practice at least 10x now, few times with my boyfriend, and we both love it! Judging from the comments on this video I’m hella excited LOL

  • Argh my neck! Just couldn’t do most of this as lifting my head shoulders and neck is too intense. Anyone got any advice on what might help? Also get this feeling when doing backstroke swimming and have to stop.

  • Adriene: you can repeat this two or even three times to give your abs a workout!
    My abs: are you kidding, we can’t even do this once! ��
    At least I tried… Namaste all and go you if you had to modify and rest loads like me!

  • Hansaben, thanks for the guidance. You and your husband have devoted your life to yoga and health. Your dedication, excellence and selfless service are immense. thank you, madam.

  • Really like this routine, doesn’t put too much stress on my lowerback. I do seem to end up with loads of tension in my neck in some of these poses though.

  • Back to this amazing practice, swapping from the Shift calendar. Haven’t done this for a while and need to power up and get strong again. I did my version of senior one arm forearm planks with leg support but what the heck I did it! Feeling positive. Back to the calendar tomorrow ����‍♀️����‍♀️����

  • I am focusing in this moment how far I’ve come after 65 days of daily YWA. While the final needle-threading gave me a run for my money, I welcomed the time on the mat and could complete each exercise. When I began this journey in April, not a chance that would have been the case. This continues to be an amazing journey! Today was affirmation that the mat is the right place for me each and every day. Thank you, Adriene!

  • Hi Cassandra. Thank you for the tips. I am working on having a tight core and these are very helpful. Would you please do a follow along video, or dare I say a series??? I recognise I have a tight lower back and need to strengthen my core. Hopefully, you may find the time in your busy schedule. Namaste

  • Thank you so much for this video Kassandra! I’m so excited to try it for couple weeks and see the results:) you made me laugh when you said that people think their arms are too short ���� I thought I’m the only one who think that about myself �� I can do pose 5, but I always think that my arms are too short when I’m trying the pose that I don’t even know name for. Basically it’s when you stay on your arms, lift legs above the ground and place your feet behind your wrists. Maybe one day I’ll develop enough strength ����

  • Love this. When you want to reclaim your core and maybe awaken those post baby tummy muscles this really hits the spot. Thanks Adrienne you are a beautiful soul and I appreciate your continuing effort to post these videos. ��������

  • Returning to this after our 21st day of “Courage” for a little more heat and I can’t believe how dedicated I am to every journey with you! So many opportunities to test my courage during this month, both on and off the mat. I love you Adriene!

  • So… I tried this for the first time two days ago and I got kinda frustrated. I couldn’t get through the whole practice and had to take breaks.
    But today I tried it for the second time and it actually went super well and now I’m feeling very proud of myself for trying again and actually doing it!

  • The video is shot in their Santacruz Yoga Institute at Mumbai.It is a beautiful spacious place with lush greenery. They conduct many yoga courses there. Very reasonable fees and expert dedicated teachers. i shave done a short course there and it has benefited me.

  • Wow did this 3 times. I really need to connect to my core power more often, literally and metaphorically ❤️
    Thank you sweet, loving Adriene and adriene’s team

  • I was doing well until the planks. Thanks for challenging me. I look forward to trying this workout again after a few more weeks of practice.

  • Adriene: you can do this video twice, maybe three times…
    Me, flat out on my mat: hahahahahahhaha nope!

    Really felt that in my core but boy it feels good!☺️

  • Love the way you speak. Of course it reflects your knowledge ma’am. I have a request to you. Pl tell me useful Aasanas for stiffness in my hamstrings and lower back. I do weight training regularly. I have quite good strength in my muscles but no flexibility. Pl guide me on how to improve flexibility.

  • Thank you so much for sharing. My son’s left back is higher than his right. He has autism and it is usually difficult to get him to do anything. I am worried with his back situation. So are these exercises suitable for him? Or are there much easier ones that at least I can make him do? Because I tried the normal plank exercise but I can’t get him to raise his body. Such a struggle he can only put his elbows on the floor but he can’t lift his body like what should be done. Thank you and I would greatly appreciate any advice.

  • This yoga guide “Yοmzοzο Kena” (Google it) is a perfectly planned guide book for anybody interested in yoga you can be a new yogi or maybe a grizzled old timer (this reviewer) who`s been practicing for several years. The manual tells the positions, breathing, meditating and ways to get rid of fat each day..

  • Do you do any Yang yoga sessions? My physio have advised that I introduce some Yang yoga and I don’t want to use another instructor, I love your channel. ��

  • I want to start one of your playlists but I’m confused!
    which of them is the best choice for first full body strength & power and second for flexibility?
    thanks a lot…

  • It is funny ��, she is fat, she need to eat less!!! And old lady must show by herself instead tell users!!! I Am sure she she cannot do any yoga.

  • These 5 poses have had the biggest impact on my overall practice. Give them a try and let me know how it goes! Click below for some goodies ��

    �� Instagram: http://bit.ly/ywkinsta

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  • Adriene “You can do this video twice, even three times in a row”
    Me: I’m not sure you know what that word means.
    literally can not
    (but loved it anyway)

  • I couldn’t even do the last pose so I just burst out laughing while I kept falling on my arms. But I loved it, I didn’t know crunches could be this fun haha

  • My S curve is about 25 degrees. Can you give me some advice on which common exercises I should avoid and which would be best to improve core and upper body strength?

  • I have mild scoliosis and I’ve been doing exercises and though they’re not really intense there are times when I feel a slight pain from my nape down my back. Watching your video made me realize that I’m doing it wrongly by shrugging my shoulders up. Thanks for posting this!

  • I have impingement in one shoulder that makes any form of side plank on left side almost impossible. I can do a sort of side plank from forearm. Any advice?

  • Winner of a video, been searching for “hormone imbalance muscle pain” for a while now, and I think this has helped. Have you heard people talk about Reenrianna Imbalances Redemption (search on google )? Ive heard some awesome things about it and my brother in law got excellent results with it.

  • This is the second time I’ve done this practice and for some reason I just couldn’t stop laughing. I definitely didn’t complete every pose and took a few breaks but I’ve decided not to be hard on myself today and celebrate that I could do more than last time. Doing it twice or three times in a row feels like a veeeeeery distant dream, though �� Again, thanks Adriene.

  • Adriene is my teacher. I enjoy each of her classes. I was dissatisfied with this class. It was too slow and had unnecessary instruction.

  • I mean, I modified the raised leg crunch stuff to feet on the ground ones, but I felt that a lot and could actually complete the workout that way, so that was good. I’ll try and get to the hover leg at some point

  • This is really beneficial, but that said… any suggestions on how to strengthen the hip flexors while not over stressing them. I have a very angry rt hip flexor due to my own fault of working too hard on strengthening my core. This hip tendinosis has been ongoing for two years now… Yes, its all on me, but I still need to keep my core strength in order to help my back L spine stenosis. Anyway, Thank you for all your great lessons!

  • Query for the comment section. I struggle with forearm plank but I’m can hold a high plank. Any tips on getting better at the forearm plank?

  • I love this awesome belly/core workout, so good for the self esteem and a great swap from Day 18 of the August calendar Inquire ����‍♀️����‍♀️����

  • I love Adriene and these yoga videos with my whole heart but I’d be lying if I said I wasn’t cussing at Adriene a little during this one! Lol Equally as rewarding as it is challenging.

  • I have to say this is the only Adriene video I stopped before the end. My neck hurt too darn much (even though I was pointing chin, looking back, etc.). Must be me. But I can say that the NEXT video on neck and shoulder exercises was great. This one is a “no” for me.

  • Oh I loved that. Absolutely cannot do the side plank yet, but someday, someday… My core is kinda smiling though, so I’m definitely coming back to this video fairly often!

  • my daughter having problem in c3 to c5 hemivatebrae block. neck looks like bend at one side. pls guide me suitable exercise she is 8 years old

  • DAY 10 COURAGE! i did this practice while im fasting and it is 10 times harder, but more effective. Amazing practice. Thank you Adriene����

  • Very benifecial!! I have one question if you allow me, the side core, to be done on both sides? Or to lie on the shortened arm? Please amswer me