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april 2018yogajournal.com.auWhen we are walking or running the
TA and pelvic fl oor switch on to give us
stability through the pelvis as we shift
the weight from one foot to the other.
Staying upright requires the engagement
of the Erector Spinae. The twisting of
the body requires the Obliques, QL and
the Psoas, and this gives us the arm
swing that balances us. It also adds to
the effi ciency of the movement. The swing
forward of the leg begins with the Psoas.
In fact James Earls, author of Born to Walk,
suggests that our ability to walk
and run is only possible because of the
rotation of the body and core engagement,
the arms and legs just give momentum.
We also rely on the co-activation of the
Gluteals and Psoas as we shift our
weight from one foot to the other. Without
it, we lose balance or put more pressure on
the Illiotibial Band and stress the knees.
When we want a movement to be
stronger or more dynamic it has to come
from the core. Like a wind up for a throw,
the further you want it to go the deeper
the movement starts. If we are stable in
our centre we can reach further, move
faster and better, without stressing
the body.
As you see, a toned and strong core
is essential for daily life, the defi ned
6-pack is a bonus by-product. So now
let’s look at how to actually strengthen
those deep muscles. As they act together
we train them together rather
than trying to isolate one
group at a time.
- Tadasana forward fold, jump back to
plank and hold for 10 breaths.
Push back to Downdog and jump forward
trying to bring hips over hands and keeping
legs straight. Utkatasana with twists: inhale
centre, exhale to twist to one side and re-
peat 5 times each side. Jump back to plank,
pause for one breath then push back to
down dog. - Inhale to raise one leg, exhale come
forward to plank bringing the knee towards
the opposite armpit. Repeat 5 times then
switch sides. - Push back to down dog then jump
forward to standing again.Ground the
left foot, hands on hips and inhale draw
the right knee into the chest. Exhale to
extend the leg out in front. Inhale, reach
the left arm in front and right arm reach
back. Exhale to swing the right leg and left
arm behind you, the right arm forward to
counter balance. Inhale to come back to
upright, right knee itno the chest and start
again. Repeat 5 times this side then switch
sides. Finish in Tadasana.
Inhale lift, exhale fold forward and jump
back to plank. Step the feet onto the ball
or towel, inhale draw the straight legs in
towards the body lifting the hips like press
handstand, exhale push the feet back out
to plank. Repeat 5-10 times.
Push back to down dog and jump through
to sitting. Inhale lift legs in front for Nava-
sana, straight legs if you can but making
sure you’re lifting up out of the lower back.
Hold for 5 breaths then rest and repeat the
pose 5 times.- Lie down on your back, inhale feel the
lower back press towards the floor, try
to hold that as you lift the legs up to 90
degrees. Exhale, still maintaining the press
of the lower back against the arch, lower
the legs as low to the ground as you can
control while maintain the spine. Repeat
5-10 times.
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Erin is a Gold Coast based
Level 2 yoga and pilates
teacher, teacher trainer and
exercise scientist. Contact:
http://www.erinlbourne.comSEQUENCE FOR CORE STRENGTH: