Yoga poses for core strength
Deep abdominal work that supports the spine.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Crane Pose
A compact arm balance that elevates the body on straight arms, demanding deep abdominal compression and shoulder stability.
Crane Pose with Head on the Mat
A grounding inversion and arm balance variation where the crown of the head rests lightly on the mat while knees perch on the upper arms.
Crane Pose with Right Leg Extended Back
A powerful one-legged arm balance that demands deep core activation, shoulder stability, and concentrated balance while extending one leg straight back.
Crane Pose, Full Expression
Crane Pose is an advanced arm balance that develops profound core compression, wrist resilience, and upper-body strength with straight arms.
Crane Pose, Heels Drawn High
Crane Pose with heels drawn high is an advanced arm balance that builds wrist, shoulder, and deep core strength through intense pelvic compression.
Eight Angle Pose
Eight Angle Pose is an advanced arm balance and lateral twist that builds deep core strength, stabilizes the shoulders, and opens the hips.
Feathered Peacock Pose
A balancing forearm inversion that builds upper-body power, deep core stability, and open shoulders.
Headstand Preparation Pose I
A foundational inversion drill that builds the shoulder stability, core strength, and spinal alignment necessary for full Supported Headstand.
Headstand Preparation Pose II
A powerful inverted prep that builds the foundational core and shoulder stability required for full, safe elevation into Headstand.
Left Toestand
A challenging one-legged balance on the ball of the left foot that builds tremendous ankle stability, hip mobility, and laser-sharp mental focus.
Lotus in Shoulderstand (Advanced)
An advanced inversion combining a classic shoulderstand with full lotus legs, demanding deep hip mobility, core control, and steady balance.
Roller Pose
A powerful arm balance where the body curls tightly into a ball and lifts off the floor through deep core compression and shoulder protraction.
Scale Pose in Lotus Variation
An advanced arm balance lifting a seated Lotus posture off the ground to cultivate powerful core compression and upper-body strength.
Side Plank on Left Arm with Side Bend
A demanding lateral arm balance that arches the body into a buoyant crescent, strengthening the shoulder and obliques while opening the ribcage.
Side Plank on Right Arm with Side Bend
A dynamic arm balance and lateral stretch that arches the ribcage skyward while balancing on the right hand and outer foot.
Simple Peacock Pose
A demanding arm balance where the horizontal body hovers above the floor, supported entirely on the wrists and elbows pressed into the abdomen.
Supported Headstand
A classic inversion where the body balances vertically on a forearm tripod, building deep core stability and upper-body strength.
Supported Headstand with Feet Together
A foundational inversion that stacks the body over a secure forearm tripod to build deep core stability and calm the mind.
Supported Headstand with Legs Parallel to Floor
An advanced headstand variation where the legs lower to a horizontal plane, demanding tremendous core control and shoulder stability.
Supported Shoulderstand with Left Leg Lowered Behind the Head
An advanced asymmetrical inversion where one leg lowers to the floor behind the head while the other stays reaching vertically, challenging balance and focus.
Supported Shoulderstand with Right Leg Lowered Behind the Head
A challenging inversion where one leg lowers toward the floor overhead from Shoulderstand, opening the hamstrings while challenging core balance.
Unsupported Shoulderstand
An advanced inversion that challenges balance, core, and spinal stability by lifting the entire body vertically without hand support.
Unsupported Shoulderstand with Hands Behind Back
An advanced inversion where you balance on your shoulders without hand support, challenging deep core stability, neck safety, and spatial awareness.
Cat Pose
A foundational kneeling posture that rounds the spine into deep flexion to release back tension and awaken core support.
Chair Pose
A powerful standing posture that bends the knees and hips to build fire, stability, and strength throughout the lower body and core.
Chair Pose on Toes with Knees Together
A fiery variation of Chair Pose where you balance high on the balls of your feet with knees zipped together to build intense lower-body strength.
Easy Boat Pose
A gentle seated balance that builds core and hip flexor strength while keeping the spine long, steady, and supported.
Easy Crow Pose
A gentle entry into arm balancing that builds foundational wrist, arm, and core strength while keeping the center of gravity close to the floor.
Easy Staff Pose
Sit tall with legs extended forward to build postural awareness, spinal strength, and core stability in this foundational seated pose.
Four-Limbed Staff Pose
A foundational low plank that strengthens the arms, shoulders, wrists, and core while building full-body alignment and stability.
Half Side Plank Pose on Left Hand
A supported lateral arm balance where the bottom knee rests on the mat, building accessible shoulder stability, core integration, and balance.
Half Side Plank Pose on Right Hand
A grounding lateral balance that strengthens the right shoulder, obliques, and wrists while building foundational core stability with the bottom knee down.
Mountain Pose
A foundational standing posture that establishes balanced alignment, steady grounding, and full-body awareness from the feet to the crown.
One Leg Bridge Pose (Left)
Lift one leg skyward from a classic bridge to strengthen the glutes, challenge core stability, and open the front body.
Plank Pose
A foundational full-body strength posture that stabilizes the core, tones the arms, and builds stamina for more complex arm balances.
Staff Pose with Left Leg Up
A seated core and hip flexor strengthener where one leg elevates from classic Staff Pose while maintaining a tall, unsupported spine.
Staff Pose with Right Leg Up
A seated posture that strengthens the hip flexors, quads, and deep core by lifting one extended leg from a firm upright base.
Table Pose
Table Pose is a foundational all-fours posture that stabilizes the spine, engages the deep core, and builds shoulder strength.
Tree Pose on Left Foot
A foundational standing balance that roots through the left foot to strengthen the leg, open the hips, and cultivate calm concentration.
Both Big Toes Pose
A balancing posture where you hold both big toes and extend the legs upward, cultivating core strength, hamstring flexibility, and mental focus.
Dancing Shiva Balance, Left Leg Crossed
A graceful standing balance that crosses the left leg across the body to cultivate ankle stability, hip mobility, and focused poise.
Dancing Shiva Balance, Right Leg Crossed
A standing balance crossing the right leg across the midline, building single-leg stability, hip mobility, and graceful rotational control.
Extended Left Hand to Big Toe Pose
A powerful standing balance that lengthens the hamstrings, tones the core, and builds unwavering single-leg stability and concentration.
Fish Pose with Straight Legs Up
A vigorous backbend variation combining a deep chest opening with intense core engagement by lifting straight legs and arms off the floor.
Half Boat Pose
A low-hovering core strengthener where the lower back roots into the floor while the legs and upper torso balance inches above the mat.
Half Moon Pose
An expansive standing lateral balance that opens the hips and chest while building single-leg stability and core strength.
Half Side Plank Pose on Left Hand with Legs Crossed
A lateral arm balance on the left hand with crossed feet to build shoulder stability, oblique engagement, and balanced core strength.
Half Side Plank Pose on Right Hand with Legs Crossed
A supported side-plank variation on the right hand that builds lateral core stability and shoulder strength using a crossed-leg base.
High Boat Pose
A balanced seated V-shape that deeply strengthens the core, hip flexors, and spinal erectors while building steady focus.
Left Waist Rotation Pose
A standing dynamic twist that frees the thoracic spine, tones the waist, and enhances spinal mobility through a rotation to the left.
Low Boat Pose
A fiery core-strengthening posture where you balance on the sacrum with low-hovering legs and shoulders to ignite deep abdominal power.
Revolved Side Angle Pose with Rotation to Left Leg
A deep standing twist that strengthens the legs while rotating the spine across the front left thigh to enhance balance and mobility.
Revolved Side Angle Pose with Rotation to Right Leg
A challenging standing twist that combines a deep lunge with spinal rotation to build lower-body stability, core control, and spinal mobility.
Right Waist Rotation Pose
A standing spinal twist that wrings out tension along the torso, unlocks thoracic mobility, and gently stimulates the abdominal organs.
Rotated Warrior Pose on Left Foot
A standing lunge twist rooted through the left foot that builds leg strength, challenges balance, and increases thoracic spinal mobility.
Rotated Warrior Pose on Right Foot
Rotated Warrior on the right foot challenges balance and core control while wringing out the spine and strengthening the lower body.
Side Plank Pose on Left Hand with Legs Together
A lateral arm balance that builds wrist, shoulder, and deep core strength while stacking the body along a single diagonal line.
Side Plank Pose on Right Hand with Legs Together
A lateral arm balance that builds powerful oblique, shoulder, and wrist strength while challenging full-body stability.
Side Plank Pose with Left Hand Grab
An invigorating arm balance where one arm supports a side plank while the top hand catches and extends the top leg skyward.
Side Plank Pose with Left Leg Up
A challenging side plank variation that elevates the top left leg to build lateral core strength, shoulder stability, and balance.
Side Plank Pose with Right Hand Grab
An expansive arm balance that strengthens the lateral core and shoulders while opening the hamstrings through a single-arm side plank with a big-toe hold.
Side Plank Pose with Right Leg Up
A fiery lateral arm balance that elevates the top leg to challenge core stability, shoulder strength, and outer hip control.
Side Plank with Overhead Arc, Right Arm Down
An energizing lateral arm balance that builds shoulder and core stability while opening the side body through an expressive overhead arm arc.
Tree Pose with Hands in Namaste Extended Forward (Left Support)
Balance steadily on the left leg while extending prayer hands forward to build deep core stability and lower-body strength.
Tree Pose with Hands in Namaste Extended Forward (Right Support)
A standing balance on the right leg with prayer hands reaching forward, challenging stability, shoulder endurance, and core control.
Two Arm Left Bend
A deep standing lateral bend that lengthens the right side body while building balance, spinal mobility, and postural control.
Two Arm Right Bend
A standing lateral bend with both arms extended overhead, lengthening the side body while challenging core stability and balance.
Upward Extended Feet Pose
A classic supine core-strengthener where you raise and lower straight legs to develop deep abdominal control and stabilize the lower back.
Upward Extended Feet Pose with Support
A supported supine posture that tones the abdominal wall and stabilizes the pelvis while protecting the lumbar spine with props.
Upward Facing Intense Stretch
A seated balance that folds the legs upright against the torso, demanding deep hamstring flexibility and focused core integration.
Upward Plank Pose with Left Leg Up
A challenging reverse plank variation that strengthens the posterior chain and shoulders while opening the chest and testing single-leg balance.
Upward Plank Pose with Right Leg Up
A powerful reverse plank variation that lifts one leg to challenge core stability, strengthen the posterior chain, and open the chest.
Warrior Pose on Left Foot
A powerful standing balance where the torso and lifted right leg form a horizontal line over a stable left leg.
Warrior Pose on Right Foot
A powerful standing balance where you hinge on the right leg to form a horizontal T-shape, building full-body stability, strength, and focus.