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3 Yoga Poses for a Strong Core

Many would agree that having a strong core not only looks great but feels great. On a physical level, the core is typically known to include the area of the abdominals, diaphragm, and pelvic floor, along with other deeper muscles and organs. In addition to providing stability and balance for the entire body, having a healthy core will help keep our digestive system in check. On an emotional and spiritual level, the core is associated with the third Chakra, representing will power and transformative fire. To receive maximum benefit from the following 3 yoga poses, try and hold each of them for the length of at least 5 to 6 rounds of breaths, inhaling and exhaling through the nose at a slow even pace. Happy core strengthening! 

Chaturanga Dandasana (Four-Limbed Staff Pose)

Level: Intermediate

Chaturanga Dandasana or Four-Limbed Staff Pose, is frequently performed as part of a Sun Salutation flow. To achieve this pose, begin from a plank position and slowly lower down while bending the elbows until the body is hovering parallel to the ground. For proper alignment, make sure elbows stay tucked against the body and bent at a 90 degree angle.

Dandayamna Bharmanasana (Balancing Table Pose)

Level: Beginner

Dandayamna Bharmanasana is a great pose to easily improve both balance and core strength. To achieve, begin on your hands and knees in Table Top position. As you inhale, lift the right leg up and straight back behind you. On the next inhale, lift the left arm up towards the front, keeping it parallel to the ground. Hold and repeat with left leg and right arm. For proper alignment and stability, keep belly tucked in and fingers splayed wide on both hands. Imagine two strings pulling your lifted leg and arm backward and forward at the same time to get a nice stretch.

Makara Adho Mukha Svanasana (Dolphin Plank Pose)


Level: Intermediate

Makara Adho Mukha Svanasana, or Dolphin Plank, is a great alternative to the traditional high plank pose, providing many of the same benefits. To achieve, begin in a high plank position. Then one at a time, lower each elbow to the ground. Body should be hovering in a straight line with arms parallel to each other and elbows bent at a 90 degree angle. Keep core engaged for maximum benefit.