Core Strength and Stretches for your Yoga Practice
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
So you're in your yoga class and the teacher says "engage your core," but what does that really mean? After this cue, for a long time I was basically just sucking in my gut. But there's so much more to it than that! I want to share with you what the heck they're really talking about. Core strength helps you with stability and strength as well as control of your motions. You don't need to rely on momentum to move your limbs if you have a strong core to pull them in.[Just so you know, this post contains affiliate links, meaning if you click through and buy something, I will receive a small commission]
Imagery for Engaging the Core
Knit your ribs
This is especially easy to visualize in a backbend, but it's applicable all the time. Use your fingers to find the bottom of your ribs. In a lot of poses, those final bones sort of jut out- try arching your back if you want to see. You want to think about bringing them back in toward each other, like they're being stitched together-- this action engages your upper core
Tighten the space behind your belly button
It's more than sucking it in-- you don't want to use your airways. You'll end up holding your breath. That's not helpful. You want to think about tightening- strengthening. Think about how it feels when you tense your arms to show off your chaturanga arms ;) and try to find the same sort of pulling together, that tensing behind your belly button.
Contract the belly band
This time, put your fingers on hip bones-- the part that sticks out. Imagine a line across your belly between those bones. Energetically, try to pull those bones together. They won't move, but your lower core sure will
Engage the mula bandha
The "root lock" (like the Root Chakra-- the Muladhara Chakra). It's located in your pelvic floor. It's like kegel exercises. Squeeze in and up! Of course, there's way more to it. A few different nadis begin or end here and it's a major source of prana (life energy). As with all muscles, there are benefits to tightening and relaxing these muscles. The mula banda could be a post of its own, but this one's about core, so let's get back to it!
Core means your back too!
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Physics and opposites
"Every action has an equal and opposite reaction" --Newton's 3rd law of physics. "Boring!" you're thinking, but it totally applies!Every muscle needs an opposite muscle to pull the bone or limb or whatever body part back the other way-- give and take, push and pull. If you keep tightening the front of your body by engaging those muscles, that means your back body will only be practicing elongating, stretching, and opening; not engaging, strengthening and stabilizing. You have got to work on both sides for a healthy core.
Your spine moves in 6 ways!
Your spine can move in 6 different ways (illustrated above)!* It's important to work into all of them! Of course there's forward bending and backward bending. You can also move side-to-side (both ways counts as 2). And twisting clockwise and counterclockwise. The spine is key to so many movements! One yoga instructor I learned from at the Hawaii Yoga Festival said it's crucial to open the spine in all 6 ways every morning before you do anything else.
Actual Anatomy*
The core is comprised of several different muscles that all support you in their own way
abdominals- of course, your 6 pack
psoas- muscles that attach the back of your spine to the front of your pelvis. They allow your hips to flex and rotate
paraspinal muscles- these guys are the ones that help you with all those different types of spine bending-- they contract to pull you into that bend or twist
gluteal muscles- your derierre, the biggest muscle in the body that provides a base for the core
pelvic floor muscles- perineum, etc, related to the mula banda, above
quadratus lumborum- the 4 muscles around your lumbar spine that allow you to bring your lower ribs and hips towards each other- on the sides and in the back
This is a great Yoga Anatomy book ->+
You're a Starfish, energetically anyway
All of the energy for all of the movements of your whole body emanates from the core. Like a starfish, every action starts from your center, as your lengthen or contract, energy gracefully flows through your body from the center out. It's important to start from a strong, steady core to send powerful waves out to every part of you and beyond into the world.I love this concept from Yoga Mind, Body & Spirit ->
Asanas for every part of your core
(What we've all been waiting for!) Remember for building strength, slow is strong! I'm not just saying that because I'm a total yin energy type (yin=slow, yang=fast). You can build so much control and strength from moving and transitioning slowly into poses or between poses. Slow down and focus on engaging your core (contracting the muscles that are working and focusing on the muscles that you're using). 2,100 Asanas is my fav book of asanas ->Sidenote: take it at your own pace and don't do anything that hurts-- yoga should never hurt-- it should be 70% edge. Stop any pose that doesn't feel right in your body.
Plank Pose/Kumbhakasana
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
Plank is a total classic for engaging your front body and strengthening your back body too. You can probably get a little straighter than I did!
Boat/Navasana
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
Whaddup, abs? They're holding up all of the rest of your body-- rocking that starfish concept. There are several versions of this pose. When you've mastered this version, try straightening the legs, then when you've got that, extend the arms overhead. You can also lower down to a canoe and come back up to boat repeatedly. AND you can also work into those obliques by "rowing your boat," twisting to the sides in boat
Inversions
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
Yep, that's right, all of them, as a class. You still have to use similar muscles to hold yourself upright whether you're right side up or upside down, but you use them in a little bit of a different way. Your legs are heavy! It takes a lot of work and strength to hold them up!
Warrior 2/Virabhadrasana-- Reverse Warrior/Viparita Virabhadrasana to Side Angle/Utthita Parsvakonasana
This is one of my favorite, favorite things to do-- working into that side body. Feel your spine move and flex those quadratus lumborum!
Twists
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
Such a great way to energize and wake up the spine! Inhale to lengthen and exhale to twist deeper. There are so many great twists-- this is just one example to work into your paraspinal muscles!
Locust Pose/ Shalabasana
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
Here's a doozy! Point your toes up toward that back corner of the wall where the ceiling and the wall meet. Try to keep your feet together too. Lift through the chest as well. Point the crown of your head away and up. This pose is beautiful for strengthening your back body. Your arms should probably be higher than mine though as your reach back.
Bow Pose/ Dhanurasana
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
Hold your ankles and kick back into your hands. Your body will curl up into a beautiful bow. This is a delicious stretch for your front body and strengthener for your back body.
Eye of the Needle Pose/ Sucirandhrasana
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
For some reason, my rear is almost always the first thing to feel sore. This pose always helps me stretch it out. Fold your leg and place your ankle over your thigh. Thread the opposite arm in between the legs and clasp your hands on the outside of your shin or the back side of your thigh, depending on your flexibility. Flex your foot to help keep your knee safe.
Crescent lunge/ Anjaneyasana
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
This pose feels great for opening up into a backband and opening your front body, including the hip flexors. Reach up and back rather than back and let your head follow last. Make sure your front knee doesn't go past your ankle
Wide-Legged Forward Bend/ Prasarita Padottanasana
Work that core! Asanas for your core, core anatomy, what to think about about to dig deep into those muscles #core #yogasana
Here's a great way to work into your psoas. You can also take a twist here to work into some other spinal movements. Try to keep your back straight at first and see how far you can get before releasing your upper body down toward the legs.
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Some websites you might want to check out for more info-- resources!
Core stretches, strength, asana and anatomy for beginner yoga or a refresher-- work your spine and engage your CORE #core #yoga
*Learn about the spine on acefitness.org*anatomy help from yogaanatomy.com (There's also a great Yoga Anatomy book)