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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.

Downward-Facing Dog Pose● Adho Mukha Śvānāsana नवशिके · उलटी आसने · 45–90 सेकंद hamstringsshoulders Extended Triangle Pose● त्रिकोणासन Beginner · standing · 30–60 seconds hamstringsobliques पर्वत आसन● Tāḍāsana Beginner · standing · 30–60 seconds quadricepscalves Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side gluteus mediuscalves Warrior II● वीरभद्रासन II Beginner · standing · 30–60 seconds quadricepsglutes Auspicious Pose स्वस्तिकासन सुरुवातीचे · बसून · 1–4 मिनिटे hip adductorsspinal erectors Bharadvaja's Twist I Bharadvājāsana I नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद 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 भुजंगासन 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 नवशिका · तोल · 20–45 सेकंद abdominalsshoulders Easy Pose सुखासन सुरुवातीचे · बसून · 1–5 मिनिटे 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 उत्तान शिशोसन उत्तान शिशोसन नवशिके · उलटी आसने · 60–120 सेकंद लॅटिसिमस डॉर्सीshoulders उत्थित पार्श्वकोनासन उत्थित पार्श्वकोणासन Beginner · standing · 30–60 seconds quadricepsobliques 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 अर्ध शलभासन अर्ध शलभासन नवशिके · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–15 सेकंद, 2–3 फेऱ्या glutesspinal erectors Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders उभ्याने अर्धे पुढे वाकणे Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings डोके–गुडघा आसन Jānu Śīrṣāsana नवशिके · पुढे वाकण्याची आसने · प्रत्येक बाजूला 1–2 मिनिटे hamstringsspinal erectors Hero Pose Vīrāsana सुरुवातीचे · बसून · 1–4 मिनिटे quadricepsघोटे Knees-to-Chest Pose पवनमुक्तासन Beginner · restorative · 1–3 minutes lower backglutes Legs-Up-the-Wall Pose विपरीत करणी सुरुवातीचे · इन्व्हर्शन · 5–10 मिनिटे hamstrings शलभासन शलभासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या spinal erectorsglutes Low Lunge अंजनेयासन Beginner · standing · 30–60 seconds hip flexorsquadriceps Plank Pose फलकासन नवशिका · तोल · 20–45 सेकंद abdominalsshoulders Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths chestshoulders Raised Arms Pose हस्त उत्तानासन 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 बसून करायचे साधे वळण Vakrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद 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 उभ्याने पाठीच्या कण्याचे वळण Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release लॅटिसिमस डॉर्सीabdominals Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side obliqueslower back Supine Spinal Twist Supta Matsyendrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–120 सेकंद 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 नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–90 सेकंद obliquesऱ्हॉम्बॉइड्स Thunderbolt Pose Vajrāsana सुरुवातीचे · बसून · 1–5 मिनिटे quadricepsघोटे Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques ऊर्ध्व हस्तासन ऊर्ध्व हस्तासन Beginner · standing · 30–60 seconds shouldersspinal erectors Wide-Angle Seated Pose Upaviṣṭha Koṇāsana सुरुवातीचे · बसून · 1–2 मिनिटे hip adductorshamstrings सिद्धासन सिद्धासन मध्यम · बसून · 2–5 मिनिटे hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 20–40 सेकंद hip flexorshamstrings Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Boat Pose Nāvāsana मध्यम · बसून · 20–40 सेकंद abdominalship flexors धनुरासन धनुरासन 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 मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals डॉल्फिन आसन अर्ध पिंच मयूरासन मध्यम · उलटी आसने · 30–60 सेकंद shouldershamstrings Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Four-Limbed Staff Pose Caturaṅga Daṇḍāsana मध्यम स्तर · तोल · 1–3 श्वास tricepschest मंडूकासन Maṇḍūkāsana मध्यम · बसून · 20–40 सेकंद hip adductorsquadriceps Half Boat Pose Ardha Nāvāsana मध्यम · बसून · 15–30 सेकंद abdominalstransverse abdominis अर्ध धनुष्य आसन Ardha Dhanurāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद quadricepsspinal erectors Half Frog Pose Ardha Bhekāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 20–30 सेकंद quadricepship flexors अर्ध मत्स्येंद्र आसन अर्ध मत्स्येंद्रासन Intermediate · twists · 30–60 seconds each side obliquesspinal erectors अर्ध पद्मासन अर्ध पद्मासन Intermediate · seated · 1–3 minutes each side hip adductorship flexors Half Moon Pose अर्ध चंद्रासन Intermediate · balance · 20–45 seconds each side gluteus mediushamstrings Headstand Preparation Śīrṣāsana (Prārambhika) मध्यम · उलटी आसने · 20–45 सेकंद 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 मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद gluteshamstrings Pendant Pose Lolāsana मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals Plough Pose Halāsana मध्यम · उलटी आसने · 45–90 सेकंद 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 वळवलेले त्रिकोण आसन 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 पार्श्व धनुष्य आसन 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 मध्यम · उलटी आसने · 30–60 सेकंद hamstringship adductors Wild Thing Camatkārāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–20 सेकंद gluteschest Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds hip adductorship flexors बकासन बकासन Advanced · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquesshoulders Ear Pressure Pose Karṇapīḍāsana प्रगत · उलटे आसन · 20–45 सेकंद spinal erectorsglutes Eight-Angle Pose Aṣṭāvakrāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास tricepsobliques Extended Hand-to-Big-Toe Pose उत्थित हस्त पादांगुष्ठासन प्रगत · तोल · 5–15 सेकंद hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास shouldersabdominals Foot Behind the Head Pose Eka Pāda Śīrṣāsana प्रगत · बसून · प्रत्येक बाजूला 15–30 सेकंद hip adductorsglutes फोरआर्म स्टँड Piñcha Mayūrāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors अर्ध मत्स्येंद्र आसन II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Handstand Adho Mukha Vṛkṣāsana प्रगत · उलटे आसन · 10–40 सेकंद shouldersabdominals उलटे शलभासन विपरीत शलभासन Advanced · backbends · 5–10 seconds spinal erectorsglutes Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals पद्मासन पद्मासन प्रगत · बसून · प्रत्येक बाजूला 1–3 मिनिटे 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 प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद spinal erectorsshoulders One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquestriceps One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास tricepsshoulders One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद glutesquadriceps Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths forearmsabdominals सुप्त वज्रासन सुप्त वज्रासन Advanced · seated · 15–30 seconds quadricepship flexors Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings वळवलेले पार्श्वकोन आसन 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 पार्श्व बकासन पार्श्व बकासन प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास obliquesshoulders Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side obliquesshoulders Supported Headstand सालंब शीर्षासन प्रगत · उलटी आसने · 30 सेकंद ते 3 मिनिटे, काही महिन्यांत हळूहळू वाढवत shouldersabdominals Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals ट्रायपॉड शीर्षासन सालंब शीर्षासन II प्रगत · उलटे आसन · 20–60 सेकंद shoulderstriceps Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquestriceps आधाराशिवाय शीर्षासन Nirālamba Śīrṣāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana प्रगत · उलटे आसन · 10–30 सेकंद abdominalsspinal erectors Upward Lotus in Shoulderstand Ūrdhva Padmāsana प्रगत · उलटे आसन · 15–30 सेकंद 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

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

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 आणि 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.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

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प्रकाशक

Amit Sharma

ऑकलंडमधील रिअल इस्टेट एजंट आणि मार्केटर. संदर्भासह मोफत डेटा टूल्स बनवतात.

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