Thank you, @merej99 - this could actually be a whole post in itself!

There are a lot of layers to core strength exercises. Yoga has plenty of asanas that can tone your physical muscles. It sounds like you need core & pelvic girdle strength - here are a few asanas to start, and I will share more in upcoming posts:

• Garland Pose - take a wider stance and plant the feet
• Legs Up the Wall Pose
• Triangle

...you might want to practice away from the dogs.

Yoga also addresses energetic approaches for healing your condition. There are chakras (wheels of energy) within the body, as well as bandhas (energy locks), which are meant to be engaged during poses.

The Mula Bandha is called the root lock, and consciously locking it down gives your practice a lot more strength. It's located internally between the genitals and the anus. There is a second bandha called the Uddiyana Bandha behind the navel. Engaging them can make any asana appropriate for your healing!

If you're unfamiliar with how it feels to lock into these bandhas, there are some breathing techniques that can put you in touch:

• Horse Mudra is for the Mula Bandha and is done by exhaling, holding the breath out, and pulsing the muscles between the genitals and anus. You can try 2 sets of 10 reps and build up.
• Skull Shining Breath is for uddiyani bandha. As you exhale, draw the navel towards the spine. As you inhale, the belly easily releases and relaxes. This is forceful - exhale strongly as you draw in, and the inhale just sorta takes care of itself. You can try 2 sets of 33 reps, and build up.

These breathing exercises alone will be beneficial for you.