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Poses that work the trunk

Poses whose main work is in the abdominal wall, the obliques or the deep trunk muscles that hold everything else still.

What this page is, and is not

  • This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
  • It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
  • If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.

General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

141 poses that work the core and trunk

Sorted from the most accessible upwards. Each page lists its own cautions.

Auspicious Pose Svastikāsana Beginner · seated · 1–4 minutes hip adductorsspinal erectors Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side obliquesspinal erectors Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow abdominalsspinal erectors Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds quadricepsglutes Cobra Pose Bhujaṅgāsana Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes lower backhip flexors Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat spinal erectorschest Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds abdominalsshoulders Downward-Facing Dog Pose Adho Mukha Śvānāsana Beginner · inversions · 45–90 seconds hamstringsshoulders Easy Pose Sukhāsana Beginner · seated · 1–5 minutes hip adductorsspinal erectors Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held tricepschest Extended Puppy Pose Uttāna Śiśosana Beginner · inversions · 60–120 seconds latissimus dorsishoulders Extended Side Angle Pose Utthita Pārśvakoṇāsana Beginner · standing · 30–60 seconds quadricepsobliques Extended Triangle Pose Trikoṇāsana Beginner · standing · 30–60 seconds hamstringsobliques Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds hip abductorsshoulders Gate Pose Parighāsana Beginner · standing · 30–60 seconds obliqueship adductors Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds quadricepsglutes Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds hip flexorschest Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side hip adductorsquadriceps Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds glutesspinal erectors Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side hamstringsspinal erectors Hero Pose Vīrāsana Beginner · seated · 1–4 minutes quadricepsankles Knees-to-Chest Pose Pavanamuktāsana Beginner · restorative · 1–3 minutes lower backglutes Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes hamstrings Locust Pose Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds spinal erectorsglutes Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Mountain Pose Tāḍāsana Beginner · standing · 30–60 seconds quadricepscalves Plank Pose Phalakāsana Beginner · balance · 20–45 seconds abdominalsshoulders Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths chestshoulders Raised Arms Pose Hasta Uttānāsana Beginner · backbends · 2–3 breaths spinal erectorsshoulders Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds obliquesquadriceps Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds shouldersspinal erectors Simple Seated Twist Vakrāsana Beginner · twists · 30–60 seconds each side obliquesspinal erectors Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release latissimus dorsiabdominals Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side obliqueslower back Supine Spinal Twist Supta Matsyendrāsana Beginner · twists · 60–120 seconds each side obliquesspinal erectors Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes chesthip flexors Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes chestshoulders Swaying Palm Tree Pose Tiryaka Tāḍāsana Beginner · standing · 5–8 slow rounds each side obliquesintercostals Thread the Needle Pose Parivṛtta Bālāsana Beginner · twists · 60–90 seconds each side obliquesrhomboids Thunderbolt Pose Vajrāsana Beginner · seated · 1–5 minutes quadricepsankles Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Tree Pose Vṛkṣāsana Beginner · balance · 20–45 seconds each side gluteus mediuscalves Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques Upward Salute Ūrdhva Hastāsana Beginner · standing · 30–60 seconds shouldersspinal erectors Warrior II Vīrabhadrāsana II Beginner · standing · 30–60 seconds quadricepsglutes Wide-Angle Seated Pose Upaviṣṭha Koṇāsana Beginner · seated · 1–2 minutes hip adductorshamstrings Accomplished Pose Siddhāsana Intermediate · seated · 2–5 minutes hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side hip flexorshamstrings Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds abdominalship flexors Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds quadricepsspinal erectors Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds hip flexorsquadriceps Crow Pose Kākāsana Intermediate · balance · 3–8 breaths shouldersabdominals Dolphin Pose Ardha Piñcha Mayūrāsana Intermediate · inversions · 30–60 seconds shouldershamstrings Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Four-Limbed Staff Pose Caturaṅga Daṇḍāsana Intermediate · balance · 1–3 breaths tricepschest Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds hip adductorsquadriceps Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds abdominalstransverse abdominis Half Bow Pose Ardha Dhanurāsana Intermediate · backbends · 15–20 seconds each side quadricepsspinal erectors Half Frog Pose Ardha Bhekāsana Intermediate · backbends · 20–30 seconds each side quadricepship flexors Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Half Lotus Pose Ardha Padmāsana Intermediate · seated · 1–3 minutes each side hip adductorship flexors Half Moon Pose Ardha Candrāsana Intermediate · balance · 20–45 seconds each side gluteus mediushamstrings Headstand Preparation Śīrṣāsana (Prārambhika) Intermediate · inversions · 20–45 seconds shouldersabdominals Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side hamstringsquadriceps Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side hamstringsspinal erectors One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps One-Legged Bridge Pose Eka Pāda Setu Bandhāsana Intermediate · backbends · 15–20 seconds each side gluteshamstrings Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths shouldersabdominals Plough Pose Halāsana Intermediate · inversions · 45–90 seconds hamstringsspinal erectors Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes quadricepship flexors Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side obliquesabdominals Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side obliquesquadriceps Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side obliqueship flexors Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side quadricepsspinal erectors Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side obliquesshoulders Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes chestshoulders Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes Wide-Legged Plough Pose Supta Koṇāsana Intermediate · inversions · 30–60 seconds hamstringship adductors Wild Thing Camatkārāsana Intermediate · backbends · 10–20 seconds each side gluteschest Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds hip adductorship flexors Crane Pose Bakāsana Advanced · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana Advanced · balance · 3–5 breaths each side obliquesshoulders Ear Pressure Pose Karṇapīḍāsana Advanced · inversions · 20–45 seconds spinal erectorsglutes Eight-Angle Pose Aṣṭāvakrāsana Advanced · balance · 3–6 breaths each side tricepsobliques Extended Hand-to-Big-Toe Pose Utthita Hasta Pādāṅguṣṭhāsana Advanced · balance · 5–15 seconds hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana Advanced · balance · 3–6 breaths each side shouldersabdominals Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side hip adductorsglutes Forearm Stand Piñcha Mayūrāsana Advanced · inversions · 15–45 seconds shouldersupper back Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Handstand Adho Mukha Vṛkṣāsana Advanced · inversions · 10–40 seconds shouldersabdominals Inverted Locust Pose Viparīta Śalabhāsana Advanced · backbends · 5–10 seconds spinal erectorsglutes Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals Lotus Pose Padmāsana Advanced · seated · 1–3 minutes each side hip adductorship flexors Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side hip flexorsspinal erectors Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side obliquesspinal erectors Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side obliquesspinal erectors Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side obliquesquadriceps One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side spinal erectorsshoulders One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I Advanced · balance · 3–5 breaths each side obliquestriceps One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II Advanced · balance · 3–5 breaths each side tricepsshoulders One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side glutesquadriceps Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths forearmsabdominals Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds quadricepship flexors Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side obliquesquadriceps Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals Side Crane Pose Pārśva Bakāsana Advanced · balance · 3–6 breaths each side obliquesshoulders Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side obliquesshoulders Supported Headstand Sālamba Śīrṣāsana Advanced · inversions · 30 seconds to 3 minutes, built up over months shouldersabdominals Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals Tripod Headstand Sālamba Śīrṣāsana II Advanced · inversions · 20–60 seconds shoulderstriceps Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana Advanced · balance · 3–5 breaths each side obliquestriceps Unsupported Headstand Nirālamba Śīrṣāsana Advanced · inversions · 15–45 seconds shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana Advanced · inversions · 10–30 seconds abdominalsspinal erectors Upward Lotus in Shoulderstand Ūrdhva Padmāsana Advanced · inversions · 15–30 seconds abdominalsshoulders Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds hamstringsabdominals

Questions

Which yoga poses work the core and trunk?

141 poses on this site do, 54 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.

Can yoga fix a problem here?

That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.

How often should I practise these?

Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.

Other ways to browse

Posture and upright sitting 171Desk work — neck, shoulders and hips 140Hips 181Hamstrings 54The back and spine 175Neck and shoulders 166Balance and steadiness 40Wrists and forearms 35Winding down 25

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

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