Posted on July 14, 2026 at 10:20 am
Core strength and the physical practice of yoga are intrinsically linked. Developing a strong core allows you to find greater stability in every yoga pose or asana. This steady posture leads to fuller breaths, greater awareness, and ultimately, more presence.
This core strength exercise helps activate your deep core muscles, helping you move while doing yoga or any other type of movement routine that works for you.
Core strength exercises to support your yoga practice
If you have some yoga blocks (or thick books!) lying around, grab them.
Roll down
Start by sitting on your bones, with your knees bent and feet flat on the floor hip-distance apart. If you use blocks, place one between your thighs to help engage your leg, and therefore your core muscles.
Place the second block in your hands. Press on both blocks. As you breathe in, root your sitting bones to sit up tall and raise your heart.
As you exhale, very slowly lower your spine to the mat, one vertebra at a time.
Place the back of your head on the mat and inhale, lifting your block up and back behind you.
As you exhale, lift the block up toward the sky and forward, allowing your arms to guide your torso to slowly lift off the mat and return to an upright position.
Repeat this movement pattern 3 times.
Boat position
Next time you come up, keep the block between your inner thighs in place and then place the block between your hands. Lean into the black slightly, letting your feet float off the mat Boat position. Feel free to lower your legs so your toes are just an inch off the floor or bend your knees and bring your legs parallel to the mat.
Inhale to sit taller.
Low boat position
As you exhale, extend your legs forward and lower your torso to reach Low Boat. Inhale here to hold, keeping your chin up and away from your chest.
As you exhale, slowly rise back into the boat.
Repeat this pattern of movement 5 times, keeping in sync with the pace of your breath.
If you need a little extra support, place your hands behind you with your forearms on the mat and your fingertips facing forward as you lower down.
With a final exhale, hold the low boat and rock back and forth for a count of 10.
Savasana
Exhale to release Savasana. Stay here for a long, slow, deep breath.
Diversity of dead bugs
Bend your knees and raise your legs so that your legs are parallel to the mat. Place the block on your thighs, using your palms to press the block away as your thighs move toward you, creating tension.
On your next inhale, straighten your left leg, extend your left toes forward and bring your right arm back. Maintain enough tension between your left hand and your right thigh so the block stays in place.
As you exhale, come back through the center.
On your next inhale, extend your right leg forward and your left arm back, maintaining tension between the stationary arm and leg.
Repeat 4 times on each side, slowly and with resistance, pacing your breaths.
Windshield wipers
Release your feet on the mat and windshield wiper to your knees side by side.
Repeat twice on each side.
Triple crisis
Bring your block back between your inner thighs and cradle it there. Place your hands behind your head and inhale fully.
As you exhale, lift your shoulder blades slightly away from the mat. On the next exhale, raise a little higher. Exhale again to raise the level a little higher, then inhale to release.
Repeat 6 times with a short, sharp exhalation through your nose.
For an extra challenge, move your legs so your legs are parallel to the mat.
Legs up the wall
When you’re done, release. Send your legs skyward and remove your block. Pause for a moment here in the floating version of Legs up the wall. Take one full breath here.
A triple crisis develops
Bend your knees again so that your legs are parallel to the floor. Bring your hands to the back of your head. Inhale here. As you exhale, lift your left shoulder slightly off the floor. Take another exhale to raise it further, and a final exhale to let the left elbow touch the right knee.
Inhale to release. Repeat on the same side 7 times.
Repeat on the other side with a short, sharp exhalation through your nose.
Savasana
Release completely to your mat in Savasana. Take two full breaths here.
Snake pose
When you’re ready, turn onto your stomach. Place your hands under your shoulders or next to your ribs and inhale to press upward Snake pose. Stay here for 3 full breaths.
Child’s position
Touch your toes together, open your knees wide, and send your hips inward Child’s position. Relax your forehead on your mat and take 3 full breaths here.
Child’s pose or Savasana
Finish your practice with Child’s Pose, or if you have time, hold Savasana for as long as you want. Thank yourself for taking the time to focus on your core strength, and notice how your core carries you throughout your day.
