4 best yoga asanas to build core strength in winter, increase stamina

Benefits of Boat Pose: Also called Navasana, this yoga asana targets the core with intense precision and also benefits the digestive system, which often becomes sluggish during winter (Image: Canva)

• Winter slows core muscles, leading to stiffness and low energy
• Plank, Boat, Chair, and Cobra yoga poses build core strength and warmth.
• These asanas boost digestion, circulation, and endurance during colder months

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During winter, the body naturally goes into a slower gear. What many don’t realise is that this seasonal slowdown affects the core muscles, those silent stabilisers that keep us upright, energetic and balanced.

The colder months compel people to neglect the very part of the body that keeps everything else functioning smoothly; the core. “A strong core,” says Dr Gagan Tiwari,  Kailash Health Village, “is essential not just for posture and balance, but also for digestion, circulation and endurance.”

Winter, he says, however, tends to diminish core-focused movement, leading to stiffness, sluggishness and low energy. The good news is that certain yoga asanas are tailor-made for this season. By generating heat from within, they keep the body active and the mind sharp, precisely what we need when the weather turns frosty.

Also read | 8 yoga poses and walks to boost immunity and combat illnesses in winters

4 best yoga poses for winter

The key, suggests Dr Tiwari, is to choose postures that demand controlled effort, sustained breathing and mindful stability. Try these 4 easy yoga asanas.

Plank Pose (Phalakasana)

One of winter’s most powerful asanas, the Plank Pose involves contracting the abs, shoulders and legs while holding the body steady. It produces significant internal heat and increases stamina through deep, controlled breathing. The longer you hold the pose, the more the inner core muscles are challenged, helping to cut through that familiar winter lethargy.

Boat Pose (Navasana)

Boat Pose targets the core with intense precision. Balancing on the sitting bones while lifting the legs and torso forces the abdominal muscles to work hard, building strength and endurance. Navasana also benefits the digestive system, which often becomes sluggish during colder months, helping you feel lighter and more energised.

Also read | Best expert-approved yoga asanas that help you beat the winter blues

Chair Pose (Utkatasana)

Although often seen as a leg-strengthening posture, the Chair Pose is a major core stabiliser too. With the abdomen engaged and breath kept calm, it generates heat throughout the body and boosts concentration. The longer you hold the position, the greater the test of both physical and mental endurance — perfect for winter’s slow pace.

Benefits of Cobra Pose: This yoga asana is a soothing way to restore mobility while still building core strength (Image: Canva)

Cobra Pose (bhujangasana)

A gentle yet effective back and abdominal opener, the Cobra Pose improves circulation while strengthening the spine. It sends warmth up through the back and helps loosen stiffness caused by prolonged sitting — common in winter. It’s a soothing way to restore mobility while still building core strength.

When done slowly and precisely, these poses create internal warmth and build stamina without over-exerting the body. A brief warm-up beforehand and gentle stretches or relaxation afterwards will prevent strain and aid recovery. These asanas also strengthen the muscles that support the spine, helping to counter the winter habit of long hours spent sitting.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.