Yoga Practices for Strengthening Your Core

By Tanmay Bhati -

        In this article, I will introduce the anatomy and physiology of the core, explore the scientific research behind yoga's impact on core strength, and elucidate the connection between core exercises and the chakras and glands they influence.



Through this journey, emotions unfold,

A story untold, of strength you hold.

In every pose, a release, a relief,

Emotions find solace, a moment of belief.



Yoga Practices for Strengthening Your Core


       Yoga has been revered for centuries as a practice that fosters physical, mental, and spiritual well-being. Among its myriad benefits, yoga stands out for its ability to improve core strength, a fundamental aspect of overall stability and balance. 


The Core Anatomy -


The core refers to the group of muscles that comprise the central part of the body, providing support and stability to the spine and pelvis. It includes the rectus abdominis (commonly known as the "six-pack"), transverse abdominis, internal and external obliques, and multifidus muscles. Additionally, the core involves the pelvic floor muscles and the erector spinae group, which runs along the spine.


Research on Yoga's Impact on Core Strength


    Several scientific studies have investigated the effects of yoga on core strength. 


        One such study published in the Journal of Physical Therapy Science (2016) examined the impact of yoga on core endurance and stability. The research found that participants who practised yoga regularly exhibited improved core endurance, indicating that yoga can be an effective method for strengthening the core muscles.


    Another study, published in Complementary Therapies in Clinical Practice (2019), explored the influence of yoga on abdominal muscle activation. The findings suggested that yoga poses like Plank, Boat Pose, and Side Plank activated the abdominal muscles significantly, providing evidence of yoga's efficacy in targeting the core muscles.


Yoga Poses for Core Strength and Their Chakras and Glands Connection


1. Boat Pose (Navasana) - Solar Plexus Chakra (Manipura):

- Boat Pose engages the rectus abdominis, transverse abdominis, and hip flexor muscles.

- It stimulates the Solar Plexus Chakra, associated with personal power, self-confidence, and vitality.


2. Plank Pose (Phalakasana) - Root Chakra (Muladhara) and Sacral Chakra (Svadhishthana):

- Plank activates the entire core, including the transverse abdominis and pelvic floor muscles.

- It stimulates the Root Chakra, fostering feelings of stability and grounding, and the Sacral Chakra, which relates to creativity and emotional balance.


3. Side Plank (Vasisthasana) - Solar Plexus Chakra (Manipura) and Heart Chakra (Anahata):

- Side Plank targets the obliques and quadratus lumborum, enhancing lateral core strength.

- It activates the Solar Plexus Chakra for confidence and the Heart Chakra for compassion and self-love.


4. Crow Pose (Bakasana) - Manipura Chakra:

- Crow Pose demands significant engagement of the core muscles, particularly the transverse abdominis.

- It intensifies the stimulation of the Solar Plexus Chakra, enhancing inner strength and willpower.


5. Upward Plank (Purvottanasana) - Heart Chakra (Anahata):

- Upward Plank engages the entire core, including the hip flexors, rectus abdominis, and erector spinae.

- It stimulates the Heart Chakra, promoting love, compassion, and emotional balance.



    Yoga offers a comprehensive and holistic approach to core strength, benefiting the physical, mental, and spiritual aspects of our being. Through specific poses that target the core muscles, yoga enhances stability, balance, and overall vitality. Moreover, by activating and harmonizing the chakras associated with the core muscles, yoga fosters a deeper connection with ourselves and the world around us.


    As you embark on your yoga journey to strengthen your core, remember to practice mindfulness and respect for your body's limits. Regular yoga practice, coupled with attention to alignment and breath, will lead to noticeable improvements in core strength, promoting a healthier, more balanced, and empowered you. 


- Tanmay Bhati

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