Yoga for core strength

YOGA For The CORE

Core strength and core stability are buzzwords in the fitness industry these days. Core strength and stability are very important components of fitness and will continue to be, long after this market driven industry turns its short attention span elsewhere. As a personal trainer with a great deal of gym experience I’ve witnessed the “core concept” to mean everything from 101 new ways to do crunches (further shortening your abs, reducing your organ cavity space and weakening the back) to multitasking activities like balancing on one foot while someone throws you a ball. Some of these methods can be effective, however I’ve always maintained that a properly executed exercise will engage the core every time. The core generally refers to the abdominal muscles group, but also requires gluteus medius (the side of your hips) and lumbar muscles, as well as the postural muscles of the back. The goal is to balance muscle tension and build core muscle strength to protect the back from injury and maybe even improve your posture. Core work should be about making deeper muscles stronger, not outer muscles harder.

Yoga asanas (poses) are known for increasing flexibility but anyone who has practiced yoga may know that it also increases strength, including core strength. Classical yoga is a holistic system addressing physical, mental and spiritual needs and is best appreciated when studied in earnest with an experienced teacher. For the purpose of this article we will look at how yoga addresses core strength and stability. A trusted health professional should be consulted before beginning any new exercise program.

Utkatasana:
Also known as Fierce pose. Stand with your feet together and draw the buttocks downwards. Lift your chest bone and roll your shoulders back and down. Take your arms straight out in front, palms facing each other, elbows straight. Now on an inhalation take your arms up overhead, keeping the elbows straight by pressing the outer arms in. Maintain this. Next, bend your knees to almost 90 degrees, keeping the buttocks drawing downwards. Do not arch your back but rather act as if you are going to sit in a chair. Meanwhile keep those arms lifting upwards and pressing in. On an exhalation straighten your legs and then lower your arms. Hold for 30 seconds and repeat 3 times.

It is necessary to engage abdominal muscles to prevent arching of the back. Back paraspinal muscles are also engaged to maintain an upright posture. Demand on the quadriceps muscles of the legs also builds back strength. The arms increase the use of the back muscles as well as strengthen the triceps.

Vrksasana:
Or Tree pose. This balancing asana develops poise as well as strength. Stand with your feet together. Firm both thighs by tightening the knees and pressing the front thighs back. At the same time tuck in the tailbone by drawing the buttocks downwards. Lift your chest. Turn the right foot outwards, bend the knee and clasp your foot with your right hand to guide your foot to the inside of your left thigh. Press the foot into the thigh and press the thigh back into the foot. Your left leg stays firm and the foot grounded. If your right foot does not lift far due to stiffness or knee problems then take your foot on to your left shin, gradually moving it up higher towards the groin. Continue to tuck in your tailbone and lift your chest. Keep the left leg straight and left hip moving towards the center. Now take your hands up as described in Utkatasana. It helps to keep your gaze fixed on one point. Take your arms down and then your foot. Change sides. Hold each side up to 30 seconds and repeat 3 times. If the balance is difficult at first you can stand with your back near a wall, but don’t lean against it.

This asana requires patience and repetition to master. It’s worth it. Vrksasana uses quadriceps, abdominal, paraspinal and gluteus medius muscles as well as some of the smaller more intrinsic muscles of the spine. Again, the arms increase back muscle activation and more arm work never hurts.

Plank:
This unofficial asana is more often a bridge to other poses. Electromagnetic tests performed by a physiotherapist/yoga teacher in Oregon have shown this asana more fully engages all four layers of the abdominals than any other abdominal exercise out there.

Come on to your hands and knees. Hands are forward of the shoulders and come in line with the shoulders once you are up. Feet hip width apart. Have your fingers pointing forward and arms locked straight by pressing the outer arms in. Turn your toes under, lift your knees off the floor and straighten your legs. Lift your inner thighs upwards and press back through the heels of your feet. At the same time tuck your tailbone in, keeping the buttocks in line with the spine and legs. Roll back your shoulders and look slightly forwards. Hold 30 seconds or longer and repeat 3 times.

Chaturanga Dandasana:
Four limbed staff pose. From Plank, tuck your elbows in towards your side ribs and slowly lower yourself to within a few inches of the floor. Now stay there. Roll your shoulders back and towards your buttocks. Tuck in your tailbone and keep lifting your thighs upwards, pressing back through the heels of your feet. Hold for 30 seconds and lower yourself to the floor or come back to Plank. Repeat 3 times. In this asana and Plank there is a tendency to raise or lower the buttocks from the level of the spine. This lessens the effort and is not the pose so take care to follow the instructions.

This asana works the abdominals, quadriceps and triceps.

Vasisthasana:
Dedicated to the sage Vasistha. From Plank, bring your weight unto your right hand and foot and slowly turn towards the left. Raise your left hand upwards and take your left foot on top of your right foot. Push out evenly through both feet. Tuck in your tailbone and lift the lower hip to maintain a straight line. Keep your head and neck in line with your spine. Now turn to look up at your raised hand. Come back to Plank and do the other side. Hold each side up to 30 seconds and repeat each side 3 times.

This asana engages all four abdominal layers, gluteus medius, quadriceps and triceps muscles.

Once you have finished this practice rest quietly on your back for a few minutes. Because this is a practice targeting core muscle groups it is important to execute the asana correctly. This may not happen right away due to weakness of certain muscles, however it is important to know if you are doing the practice correctly or not and to progress towards proper execution. Note: if muscles are weak, do not give in to arching or slouching. Only with effort will the correct action come. These asanas are difficult so feel good about your effort.

Author Bio: Leigh Milne is a registered massage therapist and yoga teacher living in Chester, Nova Scotia. Leigh can be reached at leigh@yogamudra.com or by phone ay 902-273-YOGA.