10 Yoga Poses for Your Core  - You Must Try 

Stretching your back with yoga can improve your posture and health. Eight yoga positions improve back flexibility

First, push up with your palms flat on the floor under your shoulders. Engage your core and stand straight from head to heels. Hold 30–60 seconds.  

Plank (Phalakasana)  

Sit with knees bent and feet flat on the floor. Balance on your sitting bones by leaning back and lifting your feet. Reach forward parallel to the ground. Hold 30–60 seconds.  

Boat Pose (Navasana)  

Move from plank stance to right hand and right foot edge, stacking left foot on right. Keep your body upright and extend your left arm to the ceiling. Hold 30–60 seconds, then switch sides.  

Vasisthasana—Side Plank

Start in a forearm plank with elbows under shoulders. Form an inverted V with your core and hips extended toward the ceiling. Hold 30–60 seconds.  

The Dolphin Plank  

art standing. Move your weight to your right foot and straighten your left leg while hinging at the hips to bring your body parallel to the ground. Balance with your arms forward or sideways. Hold 30–60 seconds, then switch sides.  

Warriors III Pose

Lift your right leg a few inches off the ground from plank stance, maintaining your hips level. Switch legs after a few breaths. Repeat 3-5 times per side.  

Core-plank variation  

Sit with knees bent and feet flat on the floor. Lift your hips off the ground with your hands beside them and straighten your arms. Lift your legs parallel to the floor using your core. Hold 10-20 seconds.  

Scale Pose (Tolasana)  

Start in forearm plank. Engage your core and carefully raise your right knee to your right elbow, then return to plank. Repeat left-side. Continue alternating sides for 10-15 reps.  

Knee-Tucked Forearm Plank  

On your back, extend your legs toward the ceiling. Hold your lower back against the mat and engage your core while you drop your legs to the ground, stopping when your lower back lifts. Return to the starting position with your legs. Repeat 10-15 times.  

Leg raises  

T-pose on your back with arms extended. Fold your knees and lift them to your chest. Keep your shoulders grounded and lower your knees to the right. Hold 30–60 seconds, then switch sides.  

Supine Twist  


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