How to strengthen your core as a beginner in yoga? Try this core sequence!

Many students don’t know how to get started when practicing yoga, and most of them need to improve their posture and strengthen their core.

Today, we recommend 12 yoga poses that are very suitable for beginners to exercise their core while improving their posture. If possible, flow through these poses for a more effective practice!

1. Crossed leg locust pose

• Lie down, inhale, lift your right leg up and back, and lift your left hand forward and up
• Lower your forehead and chin to the ground, keep your right hand and left foot pushing the ground
• Activate the strength of your back to lift your chest up and exercise your weak upper back muscles
• Hold for 8-10 breaths, then switch sides and repeat

2. Bow pose

• After completing the previous pose, lie down and adjust your breathing twice.
• Inhale and bend your knees, reaching your hands back to grab your ankles.
• Lift your knees off the ground, lifting your forehead, chin, and chest off the ground.
• Move your heels away from your buttocks and open your chest.
• Hold for 8-10 breaths and repeat 3 times if possible.

3. Single Leg Side Plank

• Exit from the previous pose, do an upward-facing dog, and then come to the plank pose
• From plank pose, turn towards the right side of the body and come to side plank pose, raising your left hand upward
• Then, bend your right knee and bring the sole of your foot to the inside of your left knee
• Maintain for 8-10 breaths, repeat on the other side

4. Single Leg Knee Touch

• Transitioning from the previous posture, sit up with your left leg extended and your right leg bent.
• Place your right foot inside your left thigh and align your hips.
• Reach your hands forward, as far as possible, and if possible, grab your foot.
• Inhale and stretch, exhale and fold, holding for 8-10 breaths. Switch sides.

5. Simple Balance Scale

• This exercise focuses on core training and is simple to do. Place your hands on both sides of your hips and support yourself on the ground.
• Inhale and lift your knees and hips off the ground, holding for 8-10 breaths.
• If possible, do 3 sets.

6. Easy folding hip joint

• Easy seating, extend both hands forward
• Inhale and stretch the chest, exhale and fold down
• Try to let the chin and chest find the ground
• Maintain 8-10 breaths, repeat by exchanging leg positions

7. Kneeling knee exercises for the abdomen

• Kneel down with your shins and hips-width apart.
• Extend your hands forward and exhale while leaning your upper body backward.
• Activate your core and quadriceps.
• Hold for 8-10 breaths, and repeat 3 times if possible.

8. Camel Style

• Effectively open the front of the hip and thoracic spine.
• From the previous posture, place your hands on your hips and slowly move them back toward your heels.
• Keep the chest extended upwards and the lumbar spine extended.
• Keep the hips and thighs pushed forward, and the head naturally extended backward.
• Maintain 8-10 breaths, and if necessary, the toes can touch the ground while lifting the heels.

9. Single Leg Single Arm Four-Legged Stool Pose

• Start in tabletop position, then extend your left leg straight back parallel to the ground
• Extend your right hand forward with your palm facing inward
• Draw your belly in and extend your spine
• Keep your knee aligned with your hip, and your wrist aligned with your shoulder
• Hold for 8-10 breaths, then switch sides

10. Cat Tail Pulling

• Under the previous posture, bend the left leg and reach back with the right hand to grab the ankle
• Keep the heel away from the buttocks to help open the chest
• Keep the abdomen pulled in and stabilize the core
• Hold for 8-10 breaths, then switch sides

11. Slant board climber

• Come to the four-legged stool posture from the previous posture, then stretch both legs backward to reach the inclined board posture.
• Exhale, bend the right knee, tense the foot, and bring the knee towards the chest.
• Hold for 8-10 breaths, then switch sides.
• Repeat 3 times if possible.

12. Half Pigeon Pose

• In the previous posture, land your right leg forward
• Keep your shin as parallel as possible to the edge of the front cushion
• Fold the chest down, align the hips, extend both hands forward, or interlock the elbows
• Maintain 8-10 breaths, then switch sides

Fat is not gained in one bite, and core strength is not built in one day. Yoga is not expensive, what’s precious is persistence.