3 Yoga Poses for Core Strength & Stability

You will need a block or pillow.

These poses are effective for core strength and stability because they actively engage multiple core muscle groups—including the abdominals, obliques, and lower back—while also training balance and control. By holding the body in challenging but stable positions, they build muscular endurance, coordination, and postural integrity, which are key for a strong and stable core.

First is Modified Boat Pose - This popular seated yoga poses activate your core.  I like to modify this pose from the beginning by holding onto the back of my thighs. First, sit on the floor with your knees bent and your feet about hip-width distance apart. Press your shoulder blades back which will open your chest. Tip backwards a few inches while keeping your shoulders relaxed. Lift your feet from the mat and make sure your shins are parallel to the floor while balancing on your bum. Lift your arms to your side if you can but you don’t have to. Hold for 3-5 breaths. Release and repeat 3-5 times.

Boat Pose targets the deep abdominal muscles and challenges balance, building strength and stability through controlled tension and posture awareness.

Next is Modified Plank Pose - Place your hands in front of you on the floor facing your mat while on your knees. Stay on your knees and raise your body while keeping your legs extended and parallel to the ground and your stomach in. Take some deep breaths.

Plank Pose strengthens the entire core by requiring sustained engagement of the abdominal, back, and stabilizing muscles to maintain a straight, aligned body.

Lastly, is Modified Bridge Pose - Lie on your back with knees bent, feet hip-width apart, arms by your sides. Press into your feet and lift your hips. Now, squeeze a block or pillow between your thighs to activate the inner thighs and core.

Bridges are excellent for beginners because they build foundational strength and stability through the core and posterior chain.

Namaste and remember… WE are Limitless