Core strength and the physical practice of yoga are intrinsically linked. Cultivating a strong core allows you to find greater stability in each yoga pose or asana. That steady stance leads to fuller breaths, increased awareness, and ultimately, more presence.

This core strength practice helps to activate your deep core muscles, helping you move through your yoga or any other type of movement routine that calls to you.

Core Strength Exercises to Support Your Yoga Practice

If you have a couple of yoga blocks (or thick books!) around, go ahead and grab them.

Roll Down

(Photo: Daria LeGrand)

Begin on your sit bones, knees bent and feet flat on the floor about hip-distance apart. If you’re using blocks, place one between your thighs to help engage your leg, and thus your core, muscles.

Place the second block between your hands. Squeeze both blocks. As you breathe in, root through your sit bones to sit tall and lift your heart.

(Photo: Daria LeGrand)

As you exhale, very slowly lower your spine down to the mat, one vertebrae at a time.

Rest the back of your head on the mat and inhale, taking your block up and back behind you.

(Photo: Daria LeGrand)

As you exhale, bring the block back up toward the sky and forward, letting your arms guide your torso to lift slowly off the mat and back to an upright position.

Repeat this pattern of movement 3 times.

Boat Pose

(Photo: Daria LeGrand)

Next time you rise, keep the block between your inner thighs in place and set down the block between your hands. Lean slightly black, letting your feet float off the mat in Boat Pose. Feel free to either lower your legs so your toes are just an inch off the ground or to bend your knees and bring your shins parallel to the mat.

Inhale to sit even taller.

Low Boat Pose

(Photo: Daria LeGrand)

As you exhale, stretch your legs forward and lower your torso to come into Low Boat. Inhale here to hold, keeping your chin lifted and away from your chest.

As you exhale, slowly rise back up into Boat.

Repeat this pattern of movement 5 times, keeping sync with the pace of your breath.

(Photo: Daria LeGrand)

If you need a bit of extra support, bring your hands behind you, forearms on the mat and fingertips facing forward, as you lower down.

With your final exhalation, hold Low Boat and rock back and forth for a count of 10.

Savasana

(Photo: Daria LeGrand)

Exhale to release into Savasana. Stay here for 1 deep, long, slow breath.

Dead Bug Variation

(Photo: Daria LeGrand)

Bend your knees and lift your legs so your shins are parallel to the mat. Place your block against your thighs, using your palms to press the block away as your thighs hug closer toward you, creating tension.

(Photo: Daria LeGrand)

With your next inhalation, straighten your left leg and reach your left toes forward and reach your right arm back. Keep enough tension between your left hand and right thigh so the block stays in place.

As you exhale, come back through center.

(Photo: Daria LeGrand)

With your next inhalation, reach your right leg forward and your left arm back, keeping the tension between the stationary arm and leg.

Repeat 4 times on each side, slowly and with resistance, with the pace of your own breath.

Windshield Wipers

(Photo: Daria LeGrand)

Release your feet to the mat and windshield wiper your knees side to side.

(Photo: Daria LeGrand)

Repeat 2 times on each side.

Triple Crunch

(Photo: Daria LeGrand)

Bring your block back between your inner thighs and hug it there. Place your hands behind your head and take a full inhalation.

As you exhale, lift your shoulder blades slightly away from the mat. With your next exhalation, lift a little higher. Exhale again to lift a little higher still, and inhale to release.

(Photo: Daria LeGrand)

Repeat 6 times with short, sharp exhalations through your nose.

(Photo: Daria LeGrand)

For an extra challenge, hover your legs so your shins are parallel to the mat.

Legs Up the Wall

(Photo: Daria LeGrand)

When you’re finished, release. Send your legs up toward the sky and remove your block. Pause for a moment here in a floating version of Legs Up the Wall. Take 1 full breath here.

Triple Crunch Twist

(Photo: Daria LeGrand)

Bend your knees once again so your shins are parallel to the floor. Bring your hands to the back of your head. Inhale here. As you exhale, peel your left shoulder slightly off the ground. Take another exhale to lift it further, and one last exhale to touch left elbow to right knee.

Inhale to release. Repeat on the same side 7 times.

Repeat on the opposite side with short, sharp exhalations through your nose.

Savasana

(Photo: Daria LeGrand)

Release fully to your mat in Savasana. Take 2 full breaths here.

Cobra Pose

(Photo: Daria LeGrand)

When you’re ready, roll over onto your belly. Place your hands beneath your shoulders or beside your ribs and inhale to press up to Cobra Pose. Stay here for 3 full breaths.

Child’s Pose

(Photo: Daria LeGrand)

Touch your toes together, take your knees wide, and send your hips back in Child’s Pose. Relax your forehead to your mat and take 3 full breaths here.

Child’s Pose or Savasana

(Photo: Daria LeGrand)

End your practice with Child’s Pose, or if you have time, move into Savasana for as long as you’d like. Thank yourself for taking the time to focus on your core strength, and notice how your core carries you throughout your day.