Yoga Poses To Strengthen Your Core | Which Moves Are Best?

Strengthening your core has a profound effect on your overall health. It boosts your endurance, posture, stability, gets rid of nagging aches and pains and makes you feel great. Yoga is a great way to make your core stronger, without the torturous crunches.

Based on your level of conditioning, you can try the following beginner, intermediate and advanced exercises.

Here’s a 22 minute video made for beginners.

Intermediate Core Strengthening Yoga: 22 Minutes

If your ready to tell the world “bring it” here is the advanced Yoga core strengthening routine.

Are There Any Online Yoga Classes? If so, Where?

A lot of people are taking online yoga classes because of their hectic schedule, attending yoga classes online is one of the best ways to expand your options as it allows you to choose and mix different yoga classes to fit your needs. There are a lot of online yoga sites that offer streaming of live yoga classes, giving you a nice experience of attending a live yoga class in the comfort of your home. These sites have monthly subscription fees but are generally cheaper compared to an actual yoga studio subscription. With so many online yoga sites available you need to consider the one that offers complete yoga classes at the most affordable rate, here are my top 3 choices:

  1. Gaiam TV: This one’s a steal! You can sign up for 10-day trial to stream actual yoga DVDs like Seane Corn’s Vinyasa Flow Yoga or Rodney Yee’s Advanced Arms directly to your computer, phone (there’s a free Gaiam TV app), or iPad. If you like the service, it costs $10 a month.
  2. My Yoga Online: These videos may not be free, but they are very cheap. For just $10 per month or $90 for a year you can have unlimited access to the entire library of videos for yoga, Pilates, dance, martial arts fusion, meditation, and workplace wellness.
  3. Yoga Download: This site offers a few short video and audio classes, but not to worry because the rest are super cheap. Pay as low as $3 to download one class a week, plus unlimited streaming videos, which you play straight from the website. They also offer a range of monthly subscription for as low as $10 a month for four downloads to $90 a year for unlimited videos. Plus, this site offers a wide variety of yoga styles including Ashtanga, Jivamukti, and Vinyasa.

We also discussed about Yoga and Yoga Vibes for best online yoga classes available.

For a full comparison of all 5 programs check out this link: Yoga Online Classes Overview

Read the full discussion here: Are There Any Online Yoga Classes? If so, Where?


It is important to know which yoga style will fit you best before deciding to take yoga classes to get the best results. Here is a brief guide of the 8 major yoga styles to help you decide which yoga style works for you best.

1. Anusara:

Anusara yoga is a new style developed by  american yogi John Friend in 1997. The concept of Anusara uses the physical practice of yoga to help students open their hearts, let their inner goodness shine through, and experience grace. This style offers rigorous classes for the body and the mind that are specifically patterned to explore Friend’s Universal Principles of Alignment.

2. Ashtanga:

Ashtanga is a rigorous style of yoga that basically follows a specific pattern of yoga postures with every movement linked to breath. The poses are done in the exact same order which makes ashtanga a physically demanding practice , sweaty, and hot. This style is based on ancient yoga teachings and was brought to the west in the 1970’s.

3. Bikram:

Bikram yoga is one of the most popular yoga classes today. The class is held in artificially heated rooms where practitioners execute a sequence of 26 yoga poses which will make you sweat like you’ve never sweat before. Bikram yoga was popularised 30 years ago by Chouldry.

4. Hatha:

Hatha yoga is one of the best classes for beginners because it is a gentle introduction to all the basic yoga postures. Hatha yoga classes makes the practitioner fell more relaxed, longer, and looser with the physical postures included in its classes.

5. Hot Yoga:

This style is similar to Bikram yoga where the room will be heated and will make practitioners sweat a bucket. The only diference is that hot yoga studio has a small difference in its posture sequences compared to Bikram yoga.

6. Iyengar:

Iyengar yoga is one of the best classes for people with injury or chronic condition because it offers the best knowledgable yoga instruction as it pays attention to finding the proper alignment in a pose. This type of yoga uses props like blankets, blocks, rope wall, straps and chairs to help students find alignment making it physically and mentally challenging.

7. Restorative:

Restorative yoga focuses on soothing frayed nerves and relaxing your body with the use of props such as blocks, blankets, and bolsters to help students do passive poses without having to exert much effort. If you’re looking for a relaxing yoga class this is one of the best choices available today.

8. Vinyasa:

Vinyasa yoga is best for those who don’t want to do routine yoga poses but want to test their physical limits. Vinyasa focuses on fluid, intense movement practices and is choreographed to make a smooth transition from pose to pose.

What are the Best Yoga Poses for Upper Back and Lower Back Pain?


Yoga has been scientifically proven to cure muscle and body pains because it emphasizes on stretching, strength, and flexibility. Based on medical studies people who take online yoga classes are twice likely to cut back on pain medications for their back pains and recover faster. Although yoga is not a good idea for those who have severe back pains, people with occasional and chronic back pains will respond positively to yoga postures that return the back to its proper alignment, stretch and strengthen the muscles, and lengthen the spine. A lot of online yoga sites include health and wellness in their program for a total improvement. Here are some of the best Yoga poses for soothing back pains:

Downward-facing Dog

A yoga pose that emphasizes on great total body stretch and helps support your spine, stand and lift objects, targets back extensors and large muscles that support your back. This pose is a classic yoga pose.

Child’s Pose

The child’s pose is an active stretch that basically helps elongate the back and strenghten the muscles that support it. Although it looks like you’re resting in this pose it is one of the most active yoga poses used as a de-stressor by many practitioners.

Pigeon Pose

This yoga pose focuses on the stretching of hip rotators and flexors which can help alleviate back pains since tight hips can also contribute to back pains. This pose can be a bit challenging for beginners.

Triangle Pose

This pose focuses on strengthening the back and the legs and helps lengthen the muscles in your torso and stretch the muscle fibers along the outer hip.

Cat and Cow Pose

These poses are considered t be the perfect poses for sore back as it focuses on stretching lossen back muscles. This can be done as a yoga routine or warm-up for another workout.

Upward-Facing Dog

This pose focuses on upward forward bend stretches that help stretch the hamstrings and back muscles and provide relief for tight, tense shoulders.This pose is also known as forward fold.

Cobra Pose

The cobra pose is a good pose to open your chest, stretch your abdominal muscles, and engage your back making it stronger while releasing back muscle tension at the same time.

The Beginner’s Yoga Guide

Generally, yoga is concerned with the activities of human body including thinking, speech and other different actions of the body organs. So one can say that yoga is something overall related to body fitness. Consequently, on the basis of health sake yoga is rapidly emerging in the modern world. Moreover, in Eastern nations Yoga is becoming the famous mean of exercise. As not only the grownups are subject for yoga practice, but for the kids as well there are different poses in yoga practise which can lead their body towards healthy growth. Following are the little elementary yoga poses which is explained faor beginners. This guide will also helpful for training the beginners about correct yoga poses. By practising these steps one can get flexible body and can keep their muscles maintained.

Easy Pose

The easy pose is also known as Sukhasana and it is very much easy to attain this pose. The word sukhasana derive from ‘sukh’ which means to get pleasure. That is why while adapting this pose one does not require to stretch his body strictly. But the focal point in this pose is the breathing. While achieving this pose your sitting style should be cross-legged and must have to put hand on knees. During breathing maintain the backbone in straight position undeviating and inhale few deep breaths. Beside this practise, another easy tip for a beginner is during inhalation he can raise his arms and then get them to original position during exhalation. This is best practise for strengthening the muscles.

The Cobra Pose

This pose is also well known as Bhujangasana actually it is the combination of two words “bhujanga” means snake and “asana” which means pose it is mention in Sanskrit. That is why it is called as Cobra pose.

In order to get start with the cobra pose, first of all lay down on stomach. Keep your feet joined and place your arms at side of body and keep your legs together. You should also place your hand palms close to your chest during this exercise. At time of inhalation get up your chest with the help of back muscles but don’t forget to keep your neck relax and stretch your elbow back, then keep your arm straight, and start moving your chest upward until your face begins to look up. On the basis of your capability, go for the appropriate height. Now towards the spine get up your abdomen muscles and force the tailbone down to the floor. Now keep the shoulder blades down in order to relax them. Locate a spot about 45 degrees in front and above and make it your focal point. Brace the Cobra Pose up to 15 to 30 seconds and maintain breathing too. While releasing the pose, exhale and drop your head towards the floor and lower the whole body.

Nostril Breathing Tip

Nostril-breathing is usually known with the name Nadi Shodhana which is used to get rid of blocked energy channels. While performing this exercise one need to sit in cross-legged position. One must fold the middle finger and index of the right hand. Right nostril should be close by thumb. Left nostril is used for the purpose of inhalation. In the next step left nostril is close with the help of ring finger. Now due to the closing of left nostril exhalation should take place through right nostril. For best practise repeat the process 5-10 times.

Yoga Poses While Standing.

Following are the different yoga poses that can be attained while standing.


The Mountain poses also known as Tadasana which іѕ one of the most renowned standing yoga practise. Thіѕ practise is primarily used to get improvement in the body balance. Although the mountain pose seems to be a simple one but it does need effort to get the proper performance and positive results. While standing in the pose it is necessary to join the feet. To get start with, one ѕhоuld stand on hіѕ toes. Now it is required to lift the heels into the air. Then slightly shift pubic bone forward and raise the chest uрwаrdѕ & outwards. Get your hands raised аbоvе the head. Now breath slowly in this position for 5-10 times and then lower the body.

Crescent Moon

In order to achieve thіѕ pose primarily mountain pose is required. In thіѕ practice, place your feet tightly on the ground; in mountain pose you are suppose not to touch your heels to the ground but here the case is opposite it is required to touch the heel. Index finger should be upward and other fingers of hands ѕhоuld be interlaced. Move your right hip towards outside and other body ѕhоuld be arched to the left. Thіѕ pose remain the same for inhalation and also during exhalation. Take 2-6 breathes on thіѕ position. Then release your body bасk to the original position. Now for оthеr side of the body, the same practise ѕhоuld then be repeated.

There are many other yoga poses for standing positions such as Utkatasana/Chair Garudasana/Eagle, Utthita Hanta Padangusthasana/Extended Hand to Toe and so forth.

In order to get the desired results from the yoga practise defined in above paragraphs one should read the instructions properly. However, if you are still not getting results then it’s better to concern some expert for proper guidance.