Strengthen Your Core with Yoga: 5 Poses to Start With

When we think of “core strength,” we often picture crunches and six-packs - but in yoga, the core goes far deeper. It’s not just your abs, but a whole system of muscles that support your spine, pelvis, balance and breathing. And strengthening it doesn’t have to be harsh or punishing - it can be mindful, empowering and yes, even enjoyable!

In this blog I’m sharing five accessible yoga poses that will help you build deep core strength - the kind that supports your entire practice and everyday life.

Why Core Strength Matters (On and Off the Mat)

A strong core helps you:

• Balance with more confidence

• Transition between poses with control

• Protect your back and improve posture

• Feel stable, grounded and centred

It’s also key for movements like standing up from a chair, carrying children or shopping, or simply walking with better alignment.

5 Yoga Poses to Build Core Strength

These poses don’t rely on speed or reps — they’re about sustained engagement, mindful breath, and deep connection to your centre.

1. Boat Pose (Navasana)

What it is:
A classic yoga pose for core strength — and a firm favourite for a quick workout!

How to do it:
Sit tall with knees bent and feet flat. Lean back slightly, engage your core and lift the feet. Extend the arms forward. For more challenge, straighten the legs into a V shape.

Why it works:
It targets the rectus abdominis (your "six-pack" muscles) and hip flexors while encouraging balance and endurance.

Try this:
Squeeze a block between your thighs to recruit the inner thighs and pelvic floor - a subtle but powerful upgrade.

2. Forearm Plank

What it is:
A strong, steady hold that challenges the entire body - especially the deep core.

How to do it:
From hands and knees, lower to your forearms and step the feet back into a plank. Keep hips in line with shoulders, press through the heels, and hold.

Why it works:
It activates your transverse abdominis - the deep abdominal layer that acts like a corset - as well as shoulders and glutes.

Try this:
Place a block on your back and try to keep it from wobbling to encourage better alignment and engagement.

3. Chair Pose (Utkatasana) with Core Activation

What it is:
It might not look like a core pose, but when done mindfully, Chair Pose becomes a powerful lower-body and abdominal strengthener.

How to do it:
Stand tall, feet together. Bend the knees and sit your hips back like you're lowering into a chair. Keep the spine long and core engaged.

Why it works:
Maintaining the lift of the chest while drawing the ribs in activates the whole core — especially when you add a block between the thighs to engage the pelvic floor.

4. Supine Knee Hover (Low Boat Prep)

What it is:
A gentler but highly effective way to build deep core awareness, great for beginners or postpartum recovery.

How to do it:
Lie on your back with knees stacked over hips and arms by your sides. Engage your core and slowly lower the toes towards the mat — stop just before they touch — then lift back up.

Why it works:
This targets the lower abs and teaches control, stability and breath-led movement.

Try this:
Place a block between your knees and squeeze as you lower to increase inner thigh and pelvic floor activation.

5. Side Plank (Vasisthasana) with Knee Down

What it is:
A modified version of Side Plank that still delivers serious strength benefits.

How to do it:
From all fours, extend one leg out and lift the opposite arm towards the sky, stacking shoulders. Keep your bottom knee down or extend both legs for more challenge.

Why it works:
It targets the obliques and shoulder stabilisers - both essential for a balanced, strong core.

Try this:
Lift and lower the top leg for added intensity, or hold for longer to build endurance.

Final Thoughts

Core strength isn’t about crunches or punishment! It’s about feeling supported, stable and capable in your body. These five poses are a great way to build real, functional strength you can feel… both on the mat and in everyday life.

Want to take it further?
Come join me in class where we put these principles into action — with yoga blocks, bodyweight drills, and a whole lot of core fire (in the best way possible).

I teach both in-person in Hitchin and online. And I offer a free first class - simply use the code WORKERBEENEWBEE at checkout.