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Yoga Poses and Sequences

10 Yoga Poses for a Stronger Core and Better Balance

10 Yoga Poses for a Stronger Core and Better Balance

The importance of a Strong Core and Better Balance

Yoga is an ancient practice that provides a host of benefits to the mind and body. Many people use yoga to obtain better balance and a stronger core. A strong core helps with everyday movements such as walking, sitting, standing, and twisting. At the same time, good balance offers numerous benefits, including better posture, stability, reduced risk of falls, and better athletic performance. In this article, we will discuss ten yoga poses to help strengthen your core and improve balance.

1. Plank Pose (Phalakasana)

The plank pose is one of the most effective exercises for strengthening the core. This pose helps align the entire body, improves posture, and develops strength in the arms, wrists, and shoulders. Here’s how to get into the plank position:

  • Start in a tabletop pose with your wrists under your shoulders and your knees under your hips.
  • Step your feet back to bring your body into a straight line, making sure your shoulders are over your wrists and your heels are over the balls of your feet.
  • Draw your belly button towards your spine and hold for several breaths.

2. Boat Pose (Navasana)

Boat pose is a challenging core exercise that strengthens the abdominals, hip flexors, and lower back muscles. It also improves posture and balance. Here’s how to do it:

  • Sit with your knees bent, feet flat on the floor, and your hands behind your hips.
  • Lift your feet up so that your thighs are at a 45-degree angle to the floor.
  • Extend your arms forward, parallel to the floor.
  • Hold this pose for several breaths.

3. Warrior III (Virabhadrasana III)

Warrior III pose helps to improve balance, concentration, and focus, while also working the core and leg muscles. Here’s how to do it:

  • Start in the mountain pose.
  • Bring your hands together in front of your chest and shift your weight onto your left foot.
  • Lift your right leg off the ground while simultaneously leaning forward and extending your right leg behind you.
  • Stretch your arms forward so that they are parallel to the ground.
  • Hold for several breaths and then repeat on the other side.

4. Side Plank (Vasisthasana)

Side plank strengthens the core, arms, and wrists, while also improving balance. Here’s how to do it:

  • Begin in the plank pose.
  • Lift your right arm off the ground and rotate your body to the right, so that you are balancing on the outer edge of your right foot and your left arm.
  • Stack your left foot on top of your right foot and hold for several breaths before switching sides.

5. Chair Pose (Utkatasana)

Chair pose tones the lower body while strengthening the core. It helps to build better balance, improve posture, and develop focus. Here’s how to do it:

  • Start in the mountain pose.
  • Bend your knees slightly, as if you were sitting in an imaginary chair.
  • Draw your belly button towards your spine and lift your arms up, reaching towards the sky.
  • Hold for several breaths.

6. Cobra Pose (Bhujangasana)

Cobra pose strengthens the back, shoulders, and arms while improving posture. It also helps to open up the chest and improve breathing. Here’s how to do it:

  • Lie on your stomach with your palms under your shoulders and your elbows close to your ribcage.
  • Press your hands into the ground and lift your chest up, keeping your shoulders down and away from your ears.
  • Hold for several breaths.

7. Bow Pose (Dhanurasana)

Bow pose strengthens the back and core muscles while improving balance and opening up the chest and shoulders. Here’s how to do it:

  • Lie on your stomach with your arms at your sides.
  • Bend your knees and reach back with your arms to grab your ankles.
  • Take a deep breath and lift your chest and legs off the ground, keeping your shoulders down and away from your ears.
  • Hold for several breaths.

8. Tree Pose (Vrksasana)

Tree pose strengthens the core muscles and improves balance, concentration, and focus. Here’s how to do it:

  • Stand with your feet hip-width apart and your arms at your sides.
  • Lift your left foot and place the sole of your foot on the inside of your right thigh.
  • Rest your hands on your hip or bring them together in front of your chest.
  • Hold for several breaths and then repeat on the other side.

9. Eagle Pose (Garudasana)

Eagle pose strengthens the core and leg muscles while improving balance, focus, and flexibility. Here’s how to do it:

  • Stand with your feet hip-width apart and your arms at your sides.
  • Lift your right leg and cross it over your left thigh, then bend your left leg slightly.
  • Wrap your right arm under your left and bring your palms together.
  • Hold for several breaths and then repeat on the other side.

10. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward-facing dog ( The Secret to a Happier and Healthier Dog ) pose is a great pose for stretching and strengthening the core, arms, and legs, while improving balance and circulation. Here’s how to do it:

  • Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  • Lift your hips up and back, straightening your arms and legs to form an inverted V shape.
  • Press your heels towards the ground and hold for several breaths.


These ten yoga poses are fantastic for building a stronger core and improving your balance. While they may feel challenging at first, with practice and persistence, you’ll surely notice a significant change in your balance and overall wellbeing. Remember, always listen to your body, and don’t push yourself beyond your limit. With time, patience, and dedication, you’ll find yourself feeling stronger, healthier, and more balanced than ever before.

10 Yoga Poses for a Stronger Core and Better Balance – FAQ

What is the importance of a strong core ( Uncover the Unbelievable Secrets to Sculpted Abs and a Strong Core! ) and better balance?

Having a strong core and better balance improves posture, stability, and helps to prevent falls. It also benefits daily physical activities, sports, and yoga practices.

Do I need to be flexible to practice these yoga poses?

No, these poses focus on building strength and balance rather than flexibility. However, regular practice can improve flexibility over time.

Can I practice these poses if I am a beginner?

Yes, these poses are beginner-friendly. However, it is important to listen to your body and modify or skip poses as needed.

How many times a week should I practice these poses?

It is recommended to practice these poses 2-3 times a week for optimal benefits. However, you can incorporate them into your daily yoga practice as well.

Do I need any props for these poses?

Props such as blocks and straps can be used to modify or deepen the poses but are not necessary. A yoga mat is recommended for comfort and stability.

Can I eat before practicing these poses?

It is recommended to wait at least 1-2 hours after eating before practicing yoga to avoid discomfort. However, a light snack before practicing is okay.

What are some modifications for the more challenging poses?

For poses such as Crow or Side Plank, you can start with placing the knees on the ground and gradually work towards lifting them. For Half Moon, you can use a block under your bottom hand for added support.

Can these poses help with back pain?

Yes, a strong core can help improve posture and alleviate back pain. However, it is important to consult a healthcare professional before practicing if you have any current injuries or conditions.

How do I know if I am doing the poses correctly?

It is important to listen to your body and avoid any pain or discomfort. You can also take a yoga class with a certified instructor or watch tutorial videos to ensure proper alignment and form.

What are some other benefits of practicing these poses?

In addition to improving core strength and balance, these poses also help to enhance concentration, focus, and overall body awareness. They can also improve digestion and relieve stress.

Related Products for Yoga for Core and Balance:

  • Yoga Mat: A high-quality yoga mat is essential for any yoga practice, especially for poses that require balance and core strength. Look for a non-slip mat with enough cushioning to provide support during long sessions.
  • A good quality yoga mat is important for yoga practice on any level. The non-slip feature is especially important in poses that require balance and core strength. A thick and durable mat will provide support during long sessions without causing discomfort to the user.

  • Yoga Blocks: Yoga blocks can help beginners and yoga practitioners alike in finding stability and balance while performing challenging poses. They can also help you deepen your stretch and improve your form.
  • Yoga blocks are useful props for beginners and advanced practitioners alike, as they provide stability and help deepen the stretch while practicing challenging poses. They also help improve form and discourage bad posture habits.

  • Resistance Bands: Resistance bands are a great tool for strengthening core muscles and improving balance. They can be used in various yoga exercises to increase mind-body awareness and flexibility.
  • Resistance bands are versatile workout tools that can be used in various yoga poses and exercises to improve balance and core strength. The resistance they provide forces the user to engage their muscles, improving mind-body awareness and flexibility.

  • Meditation Cushion: Meditation cushions provide support and comfort during prolonged meditation ( The Mind-Blowing Health Benefits of Meditation You Have to See to Believe ) sessions, helping practitioners develop focus and balance. They also promote healthy posture and align the spine.
  • Meditation cushions provide comfort and support for prolonged meditation sessions. Using a meditation cushion can help improve focus and balance as well as promote healthy posture and align the spine.

  • Adjustable Dumbbells: Adjustable dumbbells are ideal for incorporating weights training into your yoga practice, strengthening your core and improving balance. They are easy to store and use in your home yoga studio.
  • Adjustable dumbbells are perfect for adding weights training into your yoga practice. The use of the dumbbells can strengthen the core muscles and improve overall balance. These dumbbells are easy to use and store in a home yoga studio.

  • Yoga Strap: Yoga straps can help you improve your flexibility, support you during challenging poses, and deepen your stretches. They are particularly useful for people with limited flexibility or recovering from injury.
  • The use of yoga straps can help enhance flexibility and provide support in challenging yoga poses. They can deepen your stretches and are useful for those who have limited mobility or are recovering from an injury.

    Pros & Cons of 10 Yoga Poses for a Stronger Core and Better Balance


  • Improved Core Strength: Yoga poses that focus on core strength can help strengthen and tone the muscles in your midsection, leading to improved stability and posture over time.
  • Better Balance: Including balance-focused yoga poses in your regular practice can help improve your overall balance and stability, reducing your risk of falls and injuries.
  • Elevated Mood: Practicing yoga can also have a positive impact on your mental and emotional wellbeing, releasing stress and promoting feelings of well-being and relaxation.
  • Increased Flexibility: Many yoga poses incorporate stretches and movement that can help improve flexibility in your body, leading to greater range of motion and reduced risk of injury.
  • Stress Relief: Yoga can be a great tool for reducing stress and promoting relaxation, thanks to its focus on deep, calming breath and mindful movement.
  • Reduced Pain and Inflammation: Certain yoga poses may also have anti-inflammatory properties that can help reduce pain and inflammation in the body.
  • Better Digestion: Yoga poses that incorporate twists and gentle compression of the digestive organs may also help improve digestion and reduce bloating and discomfort.
  • Improved Sleep: Practicing yoga regularly may help improve the quality of your sleep, making it easier to fall asleep and stay asleep longer.
  • Increased Energy: Yoga can also be invigorating, promoting the flow of oxygen and energy throughout the body and boosting overall vitality and energy levels.
  • Greater Mind-Body Awareness: Practicing yoga can also help improve your awareness and connection to your body, leading to greater self-awareness and overall wellbeing.
  • Cons:

  • Risk of Injury: As with any physical activity, there is a risk of injury associated with yoga, particularly if it is practiced improperly or without sufficient preparation and guidance.
  • Physical Limitations: Some yoga poses may be inaccessible or uncomfortable for individuals with certain physical limitations or injuries, making modifications or alternative exercises necessary.
  • Cost: Attending yoga classes or working with a private instructor can be costly, particularly in areas with high demand or limited availability of yoga studios.
  • Time Commitment: Developing a regular yoga practice can require a significant time commitment, particularly as individuals work on building strength, flexibility, and balance over time.
  • Discomfort or Frustration: Practicing yoga can sometimes be uncomfortable or frustrating, particularly as individuals work to build strength and flexibility in new areas of their body.
  • Not Suitable for Everyone: Yoga may not be suitable for everyone, particularly those with certain medical conditions or physical limitations that would make certain poses or movements unsafe or inadvisable.
  • Frustration in Practice: Some individuals may experience frustration or difficulty in their yoga practice, particularly as they work to master challenging poses or sequences.
  • Not a Quick Fix: Developing a regular yoga practice is not a quick fix for improving core strength, balance, or overall wellbeing, but instead requires consistent effort and dedication over time.
  • Competitiveness: Some individuals may find themselves competing with others in their yoga practice or striving for perfection, leading to feelings of inadequacy or frustration.
  • Spiritual Component: For some, the spiritual component of yoga may be less appealing or not in line with their personal beliefs or worldview.

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