Yoga Core Training

Training and strengthening the core muscles of the back and abdominals is a part of many fitness regimens. It's recommended for cross-training, for building strength, and for preventing injury. One way to train the core is with yoga, since nearly all poses work the core muscles.

  1. Inversions

    • Inversion poses require strong core muscles, and performing these poses regularly builds core strength. Incorporate poses such as shoulder stand, headstands and handstands, as well as the bridge pose, fish pose and boat pose. These poses require lifting the legs and back, so that your core muscles support your weight. Beginners can modify these poses by supporting themselves with their hands, arms, or on a yoga block.

    Standing Poses

    • Standing poses such as Warrior I, II and III, as well as triangle pose and inverted side angle, help to build core strength if practiced with the correct technique. These poses work the obliques, the sides of the abdominals, as well as the muscles deep within the core that stabilize the spine. Draw the navel into the spine and keep the back straight to harness the full power of the core muscles.

    Balancing Poses

    • Balancing poses build strength and balance, and help to train the stabilizing muscles of the transverse abdominis. Although these poses require patience, even beginners can see benefits from performing balancing poses for a few seconds longer each day. Poses effective in training the core include standing hand-to-big-toe pose, chair pose, half moon pose, and lord of the dance pose.