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Yoga instructor Melissa Leach recommends bird dog, chair pose and boat pose as options for beginners seeking to build core strength. She also suggests modifications, including lifting one limb at a time in bird dog and keeping the knees bent in boat pose.
Yoga instructor Melissa Leach recommends bird dog, chair pose and boat pose for beginners who want to work on core strength, according to a Fit&Well report. Leach, identified as an instructor at Yoga-Go, also outlined easier variations intended to help people practise the movements with more control.
Leach describes bird dog as a beginner-friendly way to practise keeping the spine steady while moving opposite limbs. From hands and knees, practitioners extend one arm and the opposite leg, then return to the starting position and repeat on the other side. The report suggests eight to 10 repetitions per side. Leach advises prioritizing a level, stable trunk over lifting the limbs high. If balancing both limbs is difficult, she suggests extending one limb at a time or keeping the moving arm or leg closer to the floor.
The second choice is chair pose, a standing posture that combines a bent-knee position with an upright torso. Practitioners raise their arms, bend their knees and move their hips back as if sitting, while keeping the chest lifted. The source suggests five to 10 repetitions. Leach recommends bringing the arms forward to shoulder height if the lower back arches, bending the knees less deeply, practising beside a wall, or holding the position for less time.
Leach’s third recommendation, boat pose, begins seated with bent knees and feet on the floor. Practitioners lean back slightly while keeping the chest lifted, raise their feet and balance on their sit bones. The report gives a suggested hold of 20 to 30 seconds for two to four sets. Beginners can keep their knees bent, hold the backs of their thighs for support, sit on a folded blanket to help adjust their position, or practise near a wall. Straightening the legs into a V-shape is presented as a later progression, not a starting requirement.
Beginner Options for Core Practice
The recommendations offer beginners three different ways to practise trunk control: a hands-and-knees balance, a standing squat-like posture and a seated balance. The options may help people choose a starting point that suits their current comfort and coordination, rather than treating a more difficult variation as mandatory.
The report frames core engagement as part of maintaining posture and stability during movement. Leach says the poses recruit more than the abdominal muscles; her comments about boat pose, for example, include the hip flexors, glutes, pelvic muscles and back. These are an instructor’s explanations of the movements, not evidence in the report from a comparative study showing that the poses produce particular strength gains or outperform other exercises.
That distinction matters for readers weighing yoga against familiar exercises such as sit-ups. The Fit&Well article conveys Leach’s view that yoga postures engage the body in a broader way, but it does not provide research findings or measurements to establish a ranking. The practical takeaway is the modifiable guidance: reduce the range or use support if needed, and focus on steady positioning rather than forcing a pose.
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Three Poses and Their Easier Variations
Fit&Well’s report begins from the observation that people often practise yoga for flexibility and balance, while proposing core strength as another potential focus. It features advice from Leach rather than reporting a new study, formal guideline or change in yoga instruction. The source does not identify a research review behind the selection of these three poses.
Across the sequence, the suggested changes reduce balance demands or the effort required to hold a position. Bird dog can be broken into separate arm and leg movements; chair pose can use a shallower bend or lower arm position; and boat pose can be practised with bent knees and hand support. The article’s stated repetition and hold ranges are practice suggestions from the report, not a personalized training plan.
The source advises practitioners to observe their breathing and how their bodies feel as they move. It does not set out screening criteria, discuss specific injuries or medical conditions, or provide individualized coaching. Readers should treat the instructions as general guidance and stop or modify a movement if it causes pain or feels unsafe.
“Bird dog is a beginner-friendly pose that’s excellent for building stable core strength.”
— Melissa Leach, yoga instructor at Yoga-Go, as quoted by Fit&Well
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Evidence and Individual Suitability
The report does not provide study data comparing these poses with sit-ups, crunches or other exercises, so Leach’s descriptions of their relative benefits remain attributed professional advice rather than independently demonstrated findings in this source. It also does not report how much strength a beginner might gain, how long results could take, or whether the suggested repetitions and holds suit every practitioner.
There is no information about Leach’s training credentials beyond her role as a Yoga-Go instructor, nor does the report identify a specific date for publication. Individual suitability is also not assessed: the article offers general modifications but does not address readers’ health histories, injuries or limitations. People with existing health concerns or pain may need advice from a qualified health professional before beginning or changing an exercise routine.
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How Beginners Can Apply the Advice
The source does not announce a follow-up, new study or scheduled next step. For readers interested in trying the poses, its immediate guidance is to begin with the easier versions, use support where suggested and maintain controlled breathing and stable positioning. Practitioners can increase the range of motion only when they can keep their balance and posture without strain.
The report gives broad practice ranges—such as eight to 10 bird-dog repetitions per side and 20-to-30-second boat-pose holds—but does not prescribe a weekly schedule or progression timeline. Readers should not treat those figures as requirements. Anyone who experiences pain, cannot maintain a comfortable position or has a pre-existing condition should pause and seek appropriate professional guidance. Whether these poses lead to measurable improvements for a particular person will depend on individual circumstances; the report provides no outcome data.
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Key Questions
Which three poses does the instructor recommend?
Melissa Leach recommends bird dog, chair pose and boat pose for beginners seeking to work on core strength, according to Fit&Well.
How can a beginner make bird dog easier?
Leach suggests extending one arm or leg at a time, or keeping the moving limb closer to the ground. The report advises prioritizing a steady trunk over reaching higher.
What is the beginner version of boat pose?
Keep the knees bent in a half boat pose and, if helpful, hold the backs of the thighs. The report also suggests sitting on a folded blanket or practising near a wall for support.
Does the report prove these poses are better than sit-ups?
No. The article reports Leach’s view that some yoga poses engage a wider range of muscles, but it does not include comparative research or outcome data proving they are better than sit-ups.
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