Yoga Core Workout for Beginners - Yoga Practice Blog

Yoga Core Workout for Beginners

how to become a yoga instructorBy Faye Martins

Are you looking for a Yoga core workout for beginners? What is core sculpting and what does it have to do with Yoga? When warm weather is around, many of us may be realizing that we are not quite in the shape we would like to be for bathing suit weather. A regular practice of Yoga poses can be very helpful for maintaining a healthy weight and a strong, toned body. Depending on the Yoga poses that you choose to practice, the effects may be strengthening one’s core or the postures may increase your level of flexibility and relaxation. Frequently, a Yoga core workout for beginners will simultaneously promote strength, flexibility, energy and relaxation.


Yoga for Weight Loss: Core Sculpting

Sorry to mention weight loss and Yoga in the same sentence, but we’re after something that works here. Weight loss will happen as a result of steady core work. The practice of a Yoga core workout for beginners and/or flowing sequences is a very effective way to raise your heart rate, increase circulation, burn calories and strengthen your whole body. A flowing Yoga core workout for beginners will usually include a foundation of Sun Salutations, Warrior Poses and standing postures. These Yoga poses are quite challenging and invigorating. In order to further sculpt your abdominal area, you may wish to include a series of movements based on Navasana or Boat Pose.



Navasana or Boat Pose is usually practiced towards the end of a Yoga pose session. When you are ready to practice Boat Pose, come to a sitting position on your Yoga mat with your legs straight out in front of you. With an inhale, raise your legs approximately 75 degrees off the floor so that your body forms a “V” shape. Extend your arms straight out in front of you with your palms facing towards your body and your hands at knee height. Hold this pose for three to five full breaths. If you have the strength, maintain the pose as you move into a variation of Navasana. If you need a moment to rest, lower your legs, and then move into the pose when you are ready.


With your legs raised to 75 degrees, place your palms together in prayer position and shift your weight to your right sit bone as you bring your extended arms to the outside of your left knee. Pulse here for five counts with your breath by gently reaching your arms further towards the left, front corner of your mat while simultaneously pulsing your knees to your upper right side of you mat. After five counts, shift your weight to your left sit bone, raise your arms overhead, and then position your arms on the outside of your right knee. Pulse on the right side for five counts. Repeat on each side two more times.


A Yoga core workout for beginners should be practiced all year. We often have a lot on our collective plates, but putting this off until the spring is a tough act to jump into every year. Let’s include a session two or three times a week at the very least. It’s easier than ever to get into a Yoga-based core sculpting video these days. You could start right now with any of the videos you find on this page. No drive to the gym and nobody present to make you feel uncomfortable. No heavy breathers, drill sergeants, or creepy people – It’s just you working out with a streaming video. Feel free to leave comments and if you stay on the fitness wagon, please leave that in the comments too.

© Copyright – Aura Wellness Center – Publications Division


Do you want to become a mindfulness meditation teacher?

To see our selection of Yoga instructor courses and continuing education courses, please visit the following link.

Click here to see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Related Resources


52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz


A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman


by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

See our testimonials to find out what our graduates have to say about teaching yoga sessions and our selection of affordable yoga teacher training intensive courses.


2 thoughts on “Yoga Core Workout for Beginners”

Leave a Comment

Your Cart