Core Muscles & Yoga

Due to the holistic, full body actions practiced in yoga, all of the active poses either directly or indirectly engage the core. This makes yoga an ideal practice for building core strength.

Core strengthening vs. core releasing

Many of the core muscles are closely linked to our main breathing muscle, the diaphragm, so making them too tight can affect our ability to breathe fully and freely. An over tight core can also lead to postural imbalances and pain.

Always balance a core strength practice by ending it with releasing asanas. Below are just a few examples of both types of poses that target specific core muscles groups.

Abdominal muscles

Rectus abdominis, internal and external obliques, and transverse abdominis. They stabilize the trunk; are used in forward flexion and rotation; and support the abdominal organs and spine.

Strengthen: Chaturanga Dandasana, Navasana, Paripurna Navasana, Urdhva Prasartia Padasana, Jathara Parvatasana, Uddiyana Bandha, all arm balances; twists for the obliques.
Release: Active and supported back bends.

Iliopsoas

Made up of the psoas and iliacus and muscles. The deepest muscle in the body and only one that connects the spine directly to the legs. Used to lift the legs and for pelvic stabilization.

Strengthen: All standing poses, Chaturanga Dandasana, Navasana, Paripurna Navasana, Urdhva Prasartia Padasana.
Release: Active and supported back bends.

Erector spinae & multifidus

The erector spinae are long muscles that run parallel to the spine. The multifidus are deeper and smaller, yet still powerful trunk stabilizers. Both groups and help keep the spine erect, and between them they support the spine in forward, backward, twisting and side bending movement. A strong multifidus can also help take pressure off the vertebral discs.

Strengthen: All back bends including – Chaturanga Dandasana, Salabhasana, Makarasana, Bhujangasana, Urdhva Mukha Svanasana, Ustrasana, Chatus Padasana.
Release: Forward bends and forward twists.

Latissimus dorsi

The widest muscle of the back. A superficial yet powerful muscle that draws the upper arm down and back and rotates it inward.

Strengthen: Arm action in standing poses, Adho Mukha Svanasana, Adho Mukha Vrksasana, Sirsasana, Chaturanga Dandasana, all back bends.
Release: Forward bends with the arms over head.

Quadratus lumborum

Bilateral deep lower back muscles that work like ab muscles for the back and lift the hip. They help counter side pulling forces, like carrying a heavy object with one hand.

Strengthen: Trikonasana, Vasisthasana, Parivrtta Janusirsasana.
Release: Trikonasana, Parighasana, Janusirsasana.

Pelvic floor muscles

These muscles span across the base of the trunk from the pubis bone to the tailbone. They support the abdominal organs and play an important role in core strength and stability.

Strengthen: Mula Bandha, standing poses, Baddha Konasana, Upavistha Konasana.
Release: Malasana, Supta Baddha Konasana.

Gluteus muscles

Maximus, minimus and medius. Buttock muscles that stabilize the pelvis, and rotate and lift the thigh.

Strengthen: Standing poses, back bends and versions.
Release: Parsvottanasana, Prasarita Padottanasana, Gomukhasana, seated forward bends.

Adductor muscles

Adductor brevis, adductor longus, adductor magnus, pectineus and gracilis. Inner thigh muscles that pull the legs together and stabilize the hips.

Strengthen: Tadasana, Utkatasana, Garudasana, Malasana, Bhekasana, most arm balances, all back bends, inversions.
Release: Trikonasana, Baddha Konasana, Upavistha Konasana.

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