Yoga Glossary · Muscles
Transversus abdominis
The deepest abdominal layer — a built-in corset that steadies the spine and pelvis.
The transversus abdominis is the deepest of the abdominal muscles, its fibers wrapping horizontally around the torso like a corset. When it contracts it draws the belly gently in, raises pressure inside the abdomen and stiffens the trunk, protecting the spine during effort. It works together with the pelvic floor, diaphragm and deep back muscles as a pressure system.
This is the muscle most 'engage your core' cues actually mean. In Boat, Plank, arm balances and transitions, the transversus is what keeps the pelvis and low back from wobbling or sagging. It also pairs with the breath: a long exhale naturally recruits it, which is why teachers cue exhales into deep twists and folds.
In practice
- A slow, complete exhale switches it on — feel the navel draw in without sucking the belly up.
- It is the difference between a Boat Pose that trembles as one piece and one that collapses at the low back.
- Works as a system with the pelvic floor and diaphragm, not as a six-pack muscle.
Poses that engage it
- Mountain Pose
- Stand at Attention
- Chair Pose
- Warrior II
- Extended Side Angle
- Triangle Pose
- Crescent Lunge
- Runner's Lunge
- Tree Pose
- Eagle Pose
- Dancer's Pose
- Halfway Lift
- Seated Forward Fold
- Bridge Pose
- Half Pigeon
- Reclined Bound Angle
- Happy Baby
- Revolved Crescent Lunge
- Prayer Twist
- Supine Twist
- Plank Pose
- Shoulder Stand
- Easy Pose
Related terms
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The Yoga Glossary is an educational study reference. Definitions are standard yoga and anatomy knowledge in plain language; nothing here is medical advice.