I asked Melissa Leach, a yoga instructor at Yoga-Go<\/a>, to share her favorite poses for targeting the core, as well as modifications for making the moves easier. These postures will also work your balance, posture and mobility.<\/p>\n Latest Videos FromFit&Well<\/p>\n As with all yoga practices, take time to observe your breath, body and mind as you move.<\/p>\n The best yoga poses for building core strength1. Bird dog (parsva balasana)<\/p>\n \u201cBird dog is a beginner-friendly pose that\u2019s excellent for building stable core strength,\u201d Leach says. \u201cYour abdominals and lower-back muscles work together to keep your spine steady and level as you extend your opposite arm and leg, training your core to resist rotation and maintain balance.\u201d<\/p>\n You may like<\/p>\n How To Do Bird Dog | Yoga 15 – YouTube Watch On <\/a><\/p>\n Reps: 8-10 each side<\/p>\n How to do it:<\/p>\n Start on your hands and knees, with your wrists under your shoulders and knees under your hips.Engage your core by drawing your navel toward your spine, keeping your back flat and stable.Lift your right arm in front of you while extending and lifting your left leg straight behind you.Hold briefly, keeping your core engaged, your neck neutral and your hips and shoulders level, resisting any twisting or tilting.Slowly lower your arm and leg back to the starting position with control.Repeat on the other side.<\/p>\n Trainer tip: \u201cFocus on quality over height. It\u2019s better to extend your arm and leg just slightly while keeping your core and hips level than to reach further and let your body wobble or twist,\u201d says Leach.<\/p>\n How to modify bird dog: \u201cIf you are finding it hard to balance, start by extending just one limb at a time,\u201d Leach suggests, explaining that you should start by extending your arm and leg on their own before raising them both together.<\/p>\n \u201cYou can also keep your extended leg or arm closer to the ground rather than lifting it fully parallel to your torso.\u201d<\/p>\n What to read next<\/p>\n 2. Chair pose (utkatasana)<\/p>\n \u201cChair pose is a foundational standing pose that builds strong, functional core engagement alongside lower-body strength,\u201d says Leach. \u201cYour abdominals work continuously to stabilize the spine and pelvis as your body fights the instinct to lean forward. At the same time, your core supports your lower back against the deep bend in your knees.\u201d<\/p>\n Yoga: How To Do Chair Pose – YouTube Watch On <\/a><\/p>\n Reps: 5-10<\/p>\n How to do it:<\/p>\n Stand with your feet together.Inhale as you raise your arms overhead with your palms facing.Exhale as you bend your knees and push your hips back as if sitting into a chair.Keep your weight in your heels and your knees behind your toes.Draw your lower abs in and up to support your spine and prevent your lower back from arching.Keep your chest lifted and your gaze forward or slightly upward.<\/p>\n Trainer tip: \u201cSqueeze your inner thighs together and imagine zipping up from your pelvic floor to your ribs. This engages deep core stabilizers, and helps protect your knees.\u201d<\/p>\n How to modify chair pose: \u201cIf you feel your lower back overarching, start by extending your arms forward to shoulder height instead of overhead,\u201d Leach advises.<\/p>\n \u201cYou can also reduce the depth of the bend,\u201d she adds. \u201cA shallow chair pose still builds core strength while you develop stamina. Practice near a wall for support and hold the bend for a shorter time. Gradually building up your endurance can help too.\u201d<\/p>\n
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