At Two Fit Moms, we are frequently asked for recommendations on the best yoga poses to work the core. The following eight-pose sequence will not only make your body stronger but help you stand taller and feel more confident—just in time for summer.
WANT MORE? 7 Poses for Core Strength
Twisted Boat Pose
Parivrtta Paripurna Navasana
Just a fun twist on a traditional Boat Pose! Starting from a seated position with your hands on the mat, extend both legs up, crossing the left foot on top of the right. Grab the inside of your right foot with your right hand as you start to twist to the left. Find your balance. Extend your spine and try to reach your left arm behind you. Add a Half Boat Pose (see next slide) in between sides.
Half Boat Pose
From Twisted Boat Pose, slowly come back to center. Lower your feet and torso down toward your mat into Half Boat Pose. Extend your hands toward your feet. Continue to keep your chest lifting. Repeat Twisted Boat on the other side!
Standing Wrist Tap
Roll up to a Standing Forward Bend (Uttanasana). Separate your feet to hip-width apart. Place your hands flat on your mat. Bend your knees if you need to. Lean your weight into your hands, zipper up through your navel, and lift your right foot off of the mat. Flex the foot and tap your right toes to your right wrist. Repeat on the other side.
Step back into Downward-Facing Dog (Adho Mukha Svanasana). Extend the right leg high. On the exhale, shift forward and bring your right knee to your nose. Push the ground away with your hands, round your upper back, lift your navel toward your spine and hug the knee in.
From Tiger Curl, keep the shoulders stacked over the heels of the hand and extend the right foot back, coming into 3-Point Plank. Shift your weight into your right hand and extend your left hand forward, coming into 2-Point Plank. Keep your whole body engaged, abdominals tight.
Also see Two Fit Moms’ Good Morning Flow
3-Point Forearm Plank
Also see Work Your Core In Any Pose
Star Side Plank
From 3-Point Forearm Plank, slowly come back up onto your hands. Start to shift your weight into your left hand as you roll onto the outside edge of the left foot into Side Plank Pose. Find your balance and extend your right hand up. Engage through your abdominals and lift your hips high. Slowly make your way back to Plank Pose, then lift your hips back to Downward-Facing Dog. Repeat Tiger Curl, 2-Point Plank, 3-Point Forearm Plank and Star Side Plank on the other side.
Supported Headstand Pike
Make your way into Supported Headstand. Hug your elbows in and press into your forearms to take the weight off of your head and lengthen your spine. Slowly start to pike your legs down toward the ground as far as you can with control, then bring them back up. Repeat as many times as you can. Take a Child’s Pose.
WANT MORE? Build Core Strength, Learn Control