-work on keeping tailbone pointing downward towards the floor and shift hips forward by bending deeper into your front knee. (Make sure the knee doesn’t go too far over the ankle)
You can then reach your arms up and to the opposite side of your back leg (if your right leg is forward, then reach your left arm to the right)
Most all yoga poses involve the core either directly or indirectly. Yes, there are poses like Shavasana which clearly do not.
The single most obvious core involving yoga pose is: Navasana (photo from wikipedia).
However, the whole sun salutation sequence is much better as a core workout if done slowly. Just moving slowing through Chaturanga Dandasana as part of the set does a great job of involving your whole body.
Think that everyone has a different idea of yoga’s potential benefits and that is okay. As a long term student that can only get in to SOME of the “advanced” poses I think that one of the main benefits is the opportunity to go deeper. The longer I practice the more I realize how advanced the “basic” poses are. Guess for this conversation perhaps we can call poses that may show up in a Sun A or Sun B series the “basic” poses.
A great teacher once told me that Tadasana was one of the most advanced poses that one can do. I’ve been practicing this pose for ten years at end of this month and it still teaches me many places where I need to develop strength and even more places where I need to soften and let go to realize a deeper alignment. To me, an advanced practice is not “look at me, I’m flexy, bendy and on Instagram!” rather an advanced practice is rooted in a combination of discipline and Adikara (studentship). With the yoga practice being a mirror that reflects yourself (and the sum of your existence) back at you, a deeper or more advanced practice is realized when someone continues to show up on the mat with these qualities. When that is the setting the pose selection almost doesn’t matter as they are, by design, universal. When that is the setting the simplest of poses can provide a wildly deep and advanced return.
Another way to say this:
Recently, I realized that I had the newly found strength to move from Tree to Standing Splits to Warrior 3 to Ardha Chandrasa (half moon). By some standards this may not be an advanced pose/sequence but it has taken me a lot of years to be able to handle this transition with proper alignment. Some days I feel like I got it. Other days, not so much, keep working on it. Perhaps in another decade of practice I can add Utthita Hasta Padangustasana (Standing foot grab) to this series. Currently, I cannot do it the last pose with the needed alignment. It has not been for lack of trying. So someday I may get there but even that is a misnomer as “there is no there, there”. If the day comes where I can do this pose, I will still have more to work on.
So what? (a teacher’s teacher had this So What mantra, So What? So why do we do it like that?). So that is an edge I’m working on. The poses themselves may not be advanced but the subtle alignment, engagement and simultaneous letting go needed to realize further progression is. These same principles are applied in all poses.