Build Core Strength & Balance with Mindful Yoga
Core strength is more than just abdominal muscles. It is the steady foundation that keeps you anchored in every pose. Let’s find that stability together.
Add these few exercises to your practice to build strength in your core. This video includes variations of boat pose, leg raises, and forearm planks.
This is a simple but effective leg raise exercise. It's part of a series of drills to strengthen your core, which is essential for preparing for inversions like headstand.
Progress is a journey. Here are the step-by-step progressions for Navasana (Boat Pose), from bent knees to straight legs. Pick the variation that works for you today and build your core strength over time.
Let's learn Virabhadrasana III, or Warrior 3. This one-legged balancing pose is wonderful for focus and leg strength. I will guide you through different entries and arm variations.
What does it mean to "listen to your body"? It means paying attention and honoring what you feel. Here I am moving through a balancing sequence, a reminder that it's okay to be wobbly. The goal is consistency, not perfection.
"I will give myself time, patience and grace." This is a quote I love. Here I am in Ardha Baddha Padmottanasana, a challenging standing balance and forward fold. It's a reminder to keep going with intention.
This is another view of Ardha Baddha Padmottanasana. This pose, from the Ashtanga tradition, requires balance, hip flexibility, and a deep forward fold.
About this collection
My approach to core and balance work is simple: we don't rush. Whether you feel shaky in Tree Pose or find Boat Pose challenging, we focus on the transition and the breath. I teach you how to engage your muscles correctly so you can move from a place of stability rather than strain.
Building a strong core is the secret to moving with grace, both on the mat and in daily life. Many people think core work is just about doing endless crunches, but in my classes, we look at it through the lens of Hatha and Vinyasa. We focus on stabilizing muscles that protect your spine and help you find your center.
Why Focus on Standing Balance?
Standing poses like Virabhadrasana III (Warrior 3) and Vrksasana (Tree Pose) are wonderful for building focus. The 'wobble' you feel when you try to balance? That is just your body learning to coordinate. Instead of fighting it, we learn to breathe through it. I break down these poses step-by-step, showing you how to ground through your feet and lengthen your spine, so you feel tall and secure rather than tense.
My Approach to Progress
I believe that progress is a journey, not a race. In my sessions, we use variations—like bent knees in Boat Pose or hands at the heart in Warrior 3—so you can participate regardless of your current strength level. We use tools like walls or props to help you understand the alignment before you try the full expression of the pose.
Whether you are joining my online interactive groups or a private 1-on-1 session, the goal is the same: to help you feel confident in your own skin. We combine these strengthening flows with 5 to 10 minutes of Pranayama to ensure that while your body gets stronger, your mind feels calm and clear.
Saumya Mishra
I’m Saumya. After leaving the corporate world, I found my rhythm on the mat, and I want to help you find yours. We don't just 'do' yoga here; we learn to listen to what our body needs, one breath at a time.
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