Awakening the core

Many students find that once they have a good understanding of the fundamental movements involved in Hatha Yoga, Pilates, or Dance their instructor will often ask them to “move from their center, or their core”. As an abstract concept this may be easy to grasp, but most practitioners have a hard time feeling this viscerally or understanding exactly where the core region lies. While it may take many years of practice to develop enough strength, flexibility, and balance to truly move from the core it is well worth the effort because when our core muscles are healthy it affects not only our skeletal alignment but also our digestion, circulation, and nervous system.

If you were to ask ten teachers which specific muscles comprise the core you would likely get ten different answers. Most would agree that the abdominal and lower back muscles play a key role but some would also throw many of the hip and shoulder muscles into the mix. Furthermore, there is a debate on how “deep” inside the body (close to the spine) a muscle should be in order to be considered a core muscle. In my opinion our core encompasses the box-like region from the pelvic floor (known as the “root-lock” in Yoga) up to the diaphragm muscle which rests below the rib-cage. But I feel that even within this area most of the superficial muscles (the first visible layer) do not act as core muscles.

The best way to visualize the deep skeletal-muscles is to think of peeling the layers of an onion. You would discard the skin and find the first layer of flesh, which is like our first layer of muscle. The more you peel the closer you get to the center which is analogous to our spinal column and hip bones. So if we understand that the spine and hips have muscles on all four sides of them, just as the middle of the onion does, then we can begin to understand that core muscles are not just the abs or lower back.

A common misconception about core strength is when we notice tight stomach muscles. The Rectus Abdominus, infamously known as “the six-pack”, is an area of the body that many people work on for years using sit-ups or crunches. While this may look good at the beach a tight six-pack really has nothing to do with core strength and may actually limit our mobility by causing rounding of the shoulders (aka Kyphosis) as they pull our ribs and chest down towards our pelvis.

If we want to gain true abdominal strength we have to focus our attention on the deepest layer of stomach muscles – the Transverse Abdominus. This muscle runs underneath and perpendicular to the six-pack, forming a layer of muscle tissue that protects our digestive area and compresses it as needed. As its name implies it runs transverse (side-to-side) to the mid-line of the body and it’s the main muscle that women use during childbirth.

In the last issue of New York Yoga we discussed an important muscle called the Psoas which is primarily a hip-flexor muscle (bringing the thigh towards the chest) but also works hard during most core activities, especially when we are contracting our abdominals during yoga asanas. Obviously there are too many deep muscles to mention in one article, but another important one that lies just behind the Psoas, deep in the lower back, is called the Quadratus Lumborum. This muscle attaches to the edges of our spine and the 12th rib and then runs down the lower back area (known as the lumbar region) until it attaches once again at the backside of the hips. Along with the long Erector Spinae muscles, which run all along the spinal column and up to the neck, the Quadratus Lumborum helps to keep us upright, stabilizes our hips, and plays a key role in protecting our lower back when we lift heavy objects.

So how does Yoga and Pilates strengthen the core more efficiently than most exercises? When we hold postures, with proper breathing and alignment, we use our deepest muscles to support the weight of our limbs and torso, this is often called internal support. The opposite of this - external support – is when we rely on our legs or arms to support our bodies or lift a heavy weight. In addition, we can further strengthen the core muscles in a pose by either moving our limbs with the core fixed, or moving the core with the limbs fixed (examples of this are listed below).
By focusing on keeping the muscles that attach to the spine long and strong we are able to restore the natural curves in the spinal column so that we sit, walk and run with better postural alignment. We are also more likely to maintain the correct tilt in the pelvic region where the sacrum attaches to the spine. These factors are of vital importance to our overall health, energy level, and mental clarity since so many of the spinal nerves are responsible for the proper functioning of the muscular system as well as the endocrine and digestive system.

Sequence #1 – Navasana (Boat Pose) with variations

(Note: it is recommended that you are at least moderately warmed up before doing
the following sequences)

Starting from a seated position, hug your knees towards your chest so that your thighs rest against your chest and stomach. Take hold of the outer edges of your feet and straighten your legs half-way so that your shin bones are parallel to the floor. Release your grip and try to keep your knees together and your toes pointing up (Half-Boat) (Fig. #1)

After five full breaths hug your knees to your chest again but cross your ankles this time. Take your palms to the floor and try to raise your hips off the floor, slightly rounding your upper back while straightening your arms. Keep your knees tucked close to your body to keep the Psoas working.
If lifting your whole body is too challenging then leave your bottom heel on the floor or use yoga blocks to extend your reach – either way you will be engaging the abdominals (Fig. #2).

Come back to the floor, uncross your ankles, and grip the edges of your feet again.
This time try the full Boat pose by straightening your legs as much as possible, forming a V-shape with your legs and torso. Don’t worry if your legs don’t fully straighten, focus on keeping your back straight and your balance fixed (Fig. #3)

Breath here for five slow breaths then take your hands to your belly and lower your upper and lower body towards the floor but without actually touching. Try to balance on your sacrum (or the lower back if not possible). On an exhale turn out your knees and toes ballet style to further contract your core muscles. Try to keep your elbows up and your back arched. (Fig. #4)

After five breaths you can either inhale and come back up to the full Boat or exhale and rest on your mat.

Sequence #2 – Dhanurasana (Bow pose) with variation

From a prone position bend your knees and grasp hold of your ankles. Point your toes up and straighten your arms to prepare. On an inhale imagine lifting your toes towards the sky as the rest of the body follows (be sure that you rise up slowly instead of jerking into the asana). (Fig. #5)

Hold the Bow pose for five breaths, rocking on the belly if it feels comfortable. Then point your heels to the ceiling and keep your knees bent. As you release the grip of your ankles swing your arms forward with your fingers face up and your palms face forward. Try to maintain the upwards lift of your thighs, bent knees, and arms. (Fig.#6)

It doesn’t matter how high off the ground you are, this will further strengthen the deep muscles of your lower back. Hold each asana only as long as you are able to breath fully.