SeatedIntermediate
Seated Core Hold
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About This Pose
Seated Core Hold is an isometric abdominal exercise performed in a seated position. By leaning back slightly while maintaining a long spine, this pose deeply engages the core stabilizers without requiring balance on the sitting bones. It's an excellent way to build core strength and awareness while seated, making it accessible for all levels.
Step-by-Step Instructions
- 1
Sit tall with knees bent and feet flat on the floor
- 2
Place hands on the floor behind your hips for support
- 3
Engage your core by drawing navel to spine
- 4
Lean back slightly while keeping the spine long
- 5
Lift through the chest to avoid rounding
- 6
Hold the isometric engagement for 5-10 breaths
- 7
Release and repeat 3-5 times
Alignment Cues
- Keep the spine long, not rounded
- Draw lower ribs toward hips
- Breathe into the sides of the ribs
- Maintain lifted chest throughout
Benefits
- Builds deep core stability and strength
- Accessible for beginners and those with balance concerns
- Teaches proper core engagement patterns
- Strengthens the hip flexors and lower back
- Can be practiced anywhere in a seated position
Modifications
- Hands behind thighs
Variations
- Seated core balance
Cautions & Contraindications
Cautions
- Do not strain neck
- Keep chest lifted
Avoid this pose if you have:
- Neck pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedcorestrength
Equipment
yoga mat
