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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.

Cobra Pose● భుజంగాసనం Beginner · backbends · 15–30 seconds, 2–3 rounds Downward-Facing Dog Pose● Adho Mukha Śvānāsana ప్రారంభకులు · ఇన్వర్షన్లు · 45–90 సెకన్లు Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds వృక్షాసనం● Vṛkṣāsana ప్రారంభకులకు · బ్యాలెన్స్ · ఒక్కో వైపు 20–45 సెకన్లు Warrior II● Vīrabhadrāsana II Beginner · standing · 30–60 seconds Auspicious Pose స్వస్తికాసనం Beginner · seated · 1–4 minutes Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds Easy Pose Sukhāsana Beginner · seated · 1–5 minutes Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held ఎక్స్‌టెండెడ్ పప్పీ పోజ్ Uttāna Śiśosana ప్రారంభకులు · ఇన్వర్షన్లు · 60–120 సెకన్లు ఉత్థిత పార్శ్వకోణాసనం Utthita Pārśvakoṇāsana Beginner · standing · 30–60 seconds Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds Gate Pose Parighāsana Beginner · standing · 30–60 seconds Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds Half Side Plank Ardha Vasiṣṭhāsana ప్రారంభకులకు · బ్యాలెన్స్ · ఒక్కో వైపు 30–60 సెకన్లు Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side Hero Pose Vīrāsana Beginner · seated · 1–4 minutes Knees-to-Chest Pose పవనముక్తాసనం Beginner · restorative · 1–3 minutes Legs-Up-the-Wall Pose విపరీత కరణి Beginner · inversions · 5–10 minutes శలభాసనం Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds Plank Pose Phalakāsana Beginner · balance · 20–45 seconds Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths Raised Arms Pose హస్త ఉత్తానాసనం ప్రారంభకులకు · వెనక్కి వంగడం · 2–3 శ్వాసలు Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Seated Mountain Pose Parvatāsana ప్రారంభకులకు · కూర్చుని · 30–60 సెకన్లు Simple Seated Twist Vakrāsana Beginner · twists · 30–60 seconds each side Staff Pose Daṇḍāsana ప్రారంభకులకు · కూర్చుని · 30–60 సెకన్లు Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side Supine Spinal Twist Supta Matsyendrāsana Beginner · twists · 60–120 seconds each side Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes Swaying Palm Tree Pose Tiryaka Tāḍāsana Beginner · standing · 5–8 slow rounds each side Thread the Needle Pose Parivṛtta Bālāsana Beginner · twists · 60–90 seconds each side Thunderbolt Pose Vajrāsana Beginner · seated · 1–5 minutes Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side తిర్యక భుజంగాసనం తిర్యక భుజంగాసనం ప్రారంభకులకు · వెనక్కి వంగడం · ఒక్కో వైపు 5–8 నెమ్మది రౌండ్లు ఊర్ధ్వ హస్తాసనం Ūrdhva Hastāsana Beginner · standing · 30–60 seconds Wide-Angle Seated Pose Upaviṣṭha Koṇāsana Beginner · seated · 1–2 minutes Accomplished Pose Siddhāsana Intermediate · seated · 2–5 minutes Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side Bharadvaja's Twist II Bharadvājāsana II ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds Crow Pose Kākāsana Intermediate · balance · 3–8 breaths డాల్ఫిన్ పోజ్ Ardha Piñcha Mayūrāsana Intermediate · inversions · 30–60 seconds Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds Four-Limbed Staff Pose Caturaṅga Daṇḍāsana Intermediate · balance · 1–3 breaths Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds Half Bow Pose Ardha Dhanurāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 15–20 సెకన్లు Half Frog Pose Ardha Bhekāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 20–30 సెకన్లు Half Lord of the Fishes Pose Ardha Matsyendrāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Half Lotus Pose Ardha Padmāsana Intermediate · seated · 1–3 minutes each side Half Moon Pose Ardha Candrāsana Intermediate · balance · 20–45 seconds each side Headstand Preparation Śīrṣāsana (Prārambhika) Intermediate · inversions · 20–45 seconds Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side Marichi's Pose A Marīcyāsana A ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side One-Legged Bridge Pose Eka Pāda Setu Bandhāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 15–20 సెకన్లు Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths Plough Pose Halāsana Intermediate · inversions · 45–90 seconds Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side Revolved Chair Pose Parivṛtta Utkaṭāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Low Lunge Parivṛtta Añjaneyāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Triangle Pose Parivṛtta Trikoṇāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side Wide-Legged Plough Pose Supta Koṇāsana Intermediate · inversions · 30–60 seconds Wild Thing Camatkārāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 10–20 సెకన్లు Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds బకాసనం (కొంగ భంగిమ) Bakāsana Advanced · balance · 3–8 breaths Destroyer of the Universe Pose Kāla Bhairavāsana Advanced · balance · 3–5 breaths each side Ear Pressure Pose Karṇapīḍāsana Advanced · inversions · 20–45 seconds Eight-Angle Pose Aṣṭāvakrāsana Advanced · balance · 3–6 breaths each side Extended Hand-to-Big-Toe Pose Utthita Hasta Pādāṅguṣṭhāsana Advanced · balance · 5–15 seconds Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths Flying Pigeon Pose Gālavāsana Advanced · balance · 3–6 breaths each side Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side Forearm Stand Piñcha Mayūrāsana Advanced · inversions · 15–45 seconds Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side Handstand Adho Mukha Vṛkṣāsana Advanced · inversions · 10–40 seconds విపరీత శలభాసనం విపరీత శలభాసనం Advanced · backbends · 5–10 seconds Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths Lotus Pose Padmāsana Advanced · seated · 1–3 minutes each side Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I Advanced · balance · 3–5 breaths each side One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II Advanced · balance · 3–5 breaths each side One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths Scales Pose Tolāsana Advanced · balance · 5–10 breaths Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths Side Crane Pose Pārśva Bakāsana Advanced · balance · 3–6 breaths each side Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side Supported Headstand సాలంబ శీర్షాసనం అడ్వాన్స్‌డ్ · ఇన్వర్షన్లు · 30 సెకన్ల నుంచి 3 నిమిషాల వరకు, నెలల తరబడి పెంచుకుంటూ Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually Tripod Headstand Sālamba Śīrṣāsana II Advanced · inversions · 20–60 seconds Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana Advanced · balance · 3–5 breaths each side Unsupported Headstand Nirālamba Śīrṣāsana Advanced · inversions · 15–45 seconds Unsupported Shoulderstand Nirālamba Sarvāṅgāsana Advanced · inversions · 10–30 seconds Upward Lotus in Shoulderstand Ūrdhva Padmāsana Advanced · inversions · 15–30 seconds Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds

Asked before class

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

భంగిమ మరియు నిటారుగా కూర్చోవడం 171డెస్క్ పని — మెడ, భుజాలు మరియు తుంటి 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 మరియు what it is written from. 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.

మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం

The people behind these sites

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

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Amit Sharma

ఆక్లాండ్ రియల్ ఎస్టేట్ ఏజెంట్, మార్కెటర్. ఆధారాలతో కూడిన ఉచిత డేటా టూల్స్ రూపొందిస్తారు.

పనిని అనుసరించండి