Core Foundations

Twelve minutes of honest midline strength.

12 minutesModeratebeginnerNeeds: Mat

Core strength in yoga isn't about visible abs — it's the ability to keep the trunk quiet while limbs work, which is what protects the lower back in everything else you do. Planks and their relatives train exactly that.

Quality gates every hold: the moment the hips sag or the neck cranes, take the modification or rest. Thirty good seconds beat two sloppy minutes, today and every day.

The sequence

  1. 1
    Tabletop (Bharmanasana)
    TabletopBharmanasana

    5 breaths

    Press the floor away; feel the shoulder blades spread.

  2. 2
    Plank Pose (Phalakasana)
    Plank PosePhalakasana

    20-30 seconds, twice

    Knees down is the same exercise at the right dose.

  3. 3
    Forearm Plank (Makara Adho Mukha Svanasana)
    Forearm PlankMakara Adho Mukha Svanasana

    20-30 seconds, twice

  4. 4
    Side Plank (Vasisthasana)
    Side PlankVasisthasana

    15-20 seconds per side

    Bottom knee down to start.

  5. 5
    Boat Pose (Paripurna Navasana)
    Boat PoseParipurna Navasana

    5 breaths, three rounds

    Bent knees, hands behind thighs — full expression can wait.

  6. 6
    Locust Pose (Salabhasana)
    Locust PoseSalabhasana

    5 breaths, twice

    The back half of the core lives here.

  7. 7
    Child's Pose (Balasana)
    Child's PoseBalasana

    8 breaths

Breath

Keep breathing during every hold — a held breath is the first sign the dose is too high.

To finish

Rest in Child's Pose until the breath is fully quiet again.

Prints clean — pin it where you'll practice.

Where this fits

For feeling strong — works home, hotel, outdoors.