Yoga sequence for core strength
Twelve minutes of deep abdominal work built from yoga shapes — supportive for the spine, harder than it looks.
- Time
- 12 min
- Level
- Intermediate
- Poses
- 9
- Goal
- Build the trunk strength that supports the spine
Core work in yoga is about bracing while breathing, not crunching. Every shape here asks the trunk to hold a position while the limbs move.
Before you start
- Keep breathing. If you have to hold your breath, take the easier version.
- Lower back arching off the mat means the load is too high — bend the knees.
- Two or three times a week, with rest days between.
The sequence
- 1. Plank45 sec
Heels back, ribs down, glutes lightly on.
- 2. Bird-dog8 each side
Slow. The pelvis should not tilt as the leg lifts.
- 3. Side plank, right30 sec
Bottom knee down for the easier version.
- 4. Side plank, left30 sec
Stack the shoulder over the wrist.
- 5. Half boat45 sec
Chest lifted, spine long — round back means come down.
- 6. Low boat20 sec
Hover the shoulders and heels. Lower back stays pressed down.
- 7. Chair pose45 sec
Weight in the heels, ribs down, arms alongside the ears.
- 8. Locust3 × 20 sec
Back-body counterbalance so the front does not dominate.
- 9. Child's pose1 min
Let the belly soften completely.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.