THE BEST BEGINNER YOGA POSES TO STRENGTHEN YOUR CORE – AS RECOMMENDED BY A YOGA TEACHER

When I first dipped my toes into the world of yoga, I quickly realised how essential core strength is not just for flashy poses or balance, but for everyday movement, posture, and even breathing. The core is our body’s powerhouse. It supports the spine, stabilises our posture, and plays a pivotal role in almost every motion we make. It became clear to me that if I was serious about yoga, I needed to build that internal strength from the ground up. So, I turned to someone who lives and breathes yoga: my local teacher, Arun. With over a decade of experience teaching both beginners and seasoned yogis, Arun’s approach is grounded in simplicity, mindfulness, and empowerment. I asked him a simple question: “What are the top three beginner-friendly yoga poses to build core strength?” His answer was refreshingly simple, practical, and entirely doable, even if you can’t touch your toes (yet!). Let’s explore Arun’s top recommendations for poses that will not only strengthen your core but also help you build a deeper connection with your body. 1. Cat-Cow to Plank Flow (Marjaryasana-Bitilasana to Phalakasana) Why it’s great for the core: This dynamic flow wakes up the spine and gently activates the abdominal muscles. The transition into plank boosts intensity, encouraging both stability and strength-building in the upper and lower core. It’s a fantastic warm-up for any practice. How to do it: Start on all fours with your wrists aligned under your shoulders and knees under your hips. Inhale to arch the back (cow), lifting your tailbone and head. Exhale to round the spine (cat), drawing your belly in. Repeat for 5–10 rounds, synchronising breath with movement. Then tuck your toes and step back into plank, keeping your body in one straight line. Arun’s tip: “Don’t rush. Focus on your breath. Each transition should feel intentional, notice the shift from grounding to strength.” Beginner variation: Drop your knees while in plank to reduce intensity without losing core activation. Pro tip: Hold the plank for 30–60 seconds to build endurance and notice the burn, it’s working! 2. Boat Pose (Navasana) Why it’s great for the core: This classic yoga pose targets deep abdominal muscles, improves balance, and strengthens the lower back and hip flexors. It’s a full core engagement with no equipment required. How to do it: Sit on the mat with knees bent, feet flat. Lean back slightly while maintaining a straight spine, then lift your feet so your shins are parallel to the ground. Extend arms forward at shoulder height. For more challenge, straighten your legs into a V shape. Arun’s tip: “Engage your lower belly, not your lower back. Imagine lifting from your centre. And smile, it softens the effort!” Beginner variation: Keep hands behind your thighs or rest your toes lightly on the mat for support. Build duration gradually. Pro tip: Add movement, pulse your arms, or twist gently from side to side to engage the obliques. 3. Bridge Pose (Setu Bandhasana) Why it’s great for the core: Often seen as a glute or backbend pose, the bridge also strengthens the lower core when done with awareness. It tones the back of your body while activating the belly muscles for stability. How to do it: Lie on your back with knees bent and feet hip-width apart. Place your arms beside you. Press your feet into the floor and lift your hips towards the sky. Keep your thighs parallel and engage your core to protect your lower back. Arun’s tip: “Use your core to control the lift and descent. Strength isn’t just in how high you go—but in how intentional each movement feels.” Beginner variation: Place a block under your sacrum for a restorative, supported version, which still has a core engagement. Pro tip: Challenge your balance and core strength by lifting one leg while holding the pose. WHY CORE STRENGTH MATTERS (EVEN IF YOU’RE NOT A YOGI) A strong core supports more than just your yoga practice. It helps prevent injuries, improves posture and balance, and supports the spine in daily activities. Even actions like standing up from a chair, carrying groceries, or reaching for a shelf rely on your core. If you spend long hours at a desk, play sports, or want to walk and feel stronger, your core is key. It protects your back, aligns your movement, and boosts energy and confidence throughout the day. Practising these beginner-friendly poses regularly, three to four times a week, can help you feel more grounded and energised. You’ll likely notice improved strength, posture, and even a calmer mind.

FINAL THOUGHTS FROM ARUN “Yoga isn’t about having the strongest abs or holding a pose the longest. It’s about connection to your breath, your body, and your intentions. Strength builds over time. Be kind to yourself. Notice the subtle shifts and celebrate small victories. That’s how true transformation begins.” And that, perhaps, is the greatest core lesson of all.