Sequence · 15 minutes · 7 poses
A 15-minute yoga core sequence of held poses
This yoga core sequence builds strength in seven poses: Table Top with opposite arm and leg, Plank, Side Plank, Boat, Locust, Bridge and a rest in Child's Pose. Each has a knee-down or easier option. Keep breathing throughout: holding the breath is the most common mistake.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Table Top Pose Bharmanasana | 5 breaths each side | Reach the opposite arm and leg, hips stay level. |
| 02 | Plank Pose Phalakasana | 5 breaths | Knees down if the lower back sags. |
| 03 | Side Plank Vasisthasana | 3 to 5 breaths each side | Lower knee on the mat for the easier version. |
| 04 | Boat Pose Navasana | 5 breaths, twice | Knees bent, hands behind the thighs to start. |
| 05 | Locust Pose Salabhasana | 5 breaths, twice | Lift a little, keep the neck long. |
| 06 | Bridge Pose Setu Bandha Sarvangasana | 5 breaths, twice | Press through the heels, knees in line with hips. |
| 07 | Child's Pose Balasana | 8 breaths | Rest fully before the next round. |
In yoga, the core is more than the stomach muscles. It includes the deep muscles that wrap the trunk, the muscles along the spine and the buttocks, all working together to keep you steady. This sequence trains them from several angles: front in Plank and Boat, sides in Side Plank, and back in Locust and Bridge.
Quality matters more than time. Hold each pose only as long as you can keep the shape and breathe smoothly; three good breaths beat ten with the lower back sagging. Use the knee-down version of Plank and Side Plank until the full version feels steady.
Rest in Child's Pose between rounds. Repeat the whole sequence once or twice, two or three times a week. If you have had a baby recently or have a known abdominal separation, check with your doctor or midwife before core work, and read yoga after birth for gentler options.
For the poses in more detail, see plank pose, boat pose for the core and side plank for the sides of the body.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia. Last reviewed 2 October 2026.
This page feeds the planner for a week of yoga.
Questions
Does yoga build core strength?
Many yoga poses ask the trunk muscles to hold you steady, and practising them regularly can make those shapes feel easier over time. Results vary from person to person.
Should I hold my breath in core poses?
No. Holding the breath is common when a pose gets hard, but it adds strain. If you cannot breathe smoothly, use the easier version or come out.
What are five yoga poses for core strength?
Plank, Side Plank, Boat, Locust and Bridge between them work the front, sides and back of the trunk. Hold each for about five breaths, keep breathing throughout, and start with the easier version: knees down in Plank and Side Plank, knees bent in Boat. This sequence adds Table Top and a rest in Child's Pose.
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