Welcome back!  I hope you are still smiling from last week – Charlotte’s added touch of the John Lennon video first brought tears to my eyes as I remembered the day he died, then smiles and even laughter at the honesty to self and love he radiated into the world.  A perfect ending to my less than perfect writing skills!

This week’s article is focused on a very small but most important part of your musculature known as your Core.  I use capitals because your Core deserves the usage.  All muscle action involving movement begins here.  Yes, Yoga does strengthen the Core and Yoga is invaluable; but especially for the beginner, it is not enough to simply talk about exercising the Core – one must learn to be consciously aware of it and understand what the benefits are in its strengthening, as well as what may happen if it weakens.

Adding conscious awareness of your Core in your Yoga sessions will also benefit your flexibility and strength, as well as assist to prevent pulls and strain injury.  It really makes sense:  The Core of the human body is much like the trunk of a great oak – all motion is firmly rooted in the trunk of the tree which is assisted and held in place by the roots (legs.)  When we root ourselves to the ground, and begin the motion of the particular asana we are performing in the Core, true harmony of motion occurs.  Harmony of motion leads to harmony of body, which in turn leads to harmony of mind, and finally soul.

What is the Core?

The Core of the human body is a corset of muscles that surround the abdomen and lower back and includes the transverses abdominus, multifidis(s), diaphragm and pelvic floor.  In order for smooth contraction and movement to occur in the arms, shoulder, and legs – as well as all twisting motion – this protective girdle needs to be strengthened and exercised properly in order to protect us from injury.  In cases where injury already exists (or general weakness), strengthening and stabilizing the core provides superior rehabilitation, and improves overall performance enhancement in all sports and daily usage.

Feeling your Core

Feeling your Core is also commonly known as independent Core contraction, but there is a second and deeper element that as a Yoga practitioner one must consider:  Feeling your Core is more importantly a state of conscious awareness of the Core muscles and focusing on allowing all movement to stem or well up from this area.  The first step is to feel physically and then learn to pay conscious awareness to the feeling of the Core contracting…

When performing isolated Core contractions, you will be simultaneously contracting the pelvic floor, diaphragm, multifidis, and transverses abdominus – contraction of the whole core provides maximum stability and balance for the abdomen and lower back area, and occurs naturally through co-contraction.  Below are three of the most commonly used techniques or methods through which you can isolate your Core.  The Core is not a group of muscles we are used to contracting through conscious will, so take your time and repeat whichever of these methods works best for you until you can easily contract your Core through mind-full effort.

Hands on hips!

Palpitation of Transverses abdominus:

In order to become aware of your Core muscles and know that you are actively contracting the muscles to the proper degree – you have to be able to feel them in action.  To do this, place your hands on the bony part of the front of your hips (known as the anterior superior iliac spines, or ASIS.)  Move the fingers of both hands in towards your naval one inch, and then move your fingers down one inch – you are now pressing lightly on your transverses abdominus muscles. As the Core muscles are co-contractors and therefore always work together, you will know when your Core is contracting through the contraction of these muscles.  Keep your hands in this position as you try each of the three methods of feeling your Core.

Oops!  Almost forgot!

With your fingers in the above noted position just in and down from your ASIS, you will feel a gentle tightening when the Core is contracting correctly.  If it feels like your fingers are being pushed upward away from the muscles – you are contracting too heavily.  The Core muscles require contractions at roughly twenty-five to thirty percent of maximum in order to handle repetitive contractive exercise.  If you prematurely tire the Core muscles, the larger muscles surrounding the Core take over and draw focus away from your center.  Only contract the Core until you feel the transverses abdominus muscles tighten, then relax and release in between each contraction.

Carry out the following postures on your Yoga mat, or on the carpet at a minimum.  Lie down on your back, and place your feet shoulder width apart while bending your knees to a comfortable position so that your back is well grounded to the mat or carpet.  Relax your shoulders and allow your breathing to turn into gentle lateral expansions to relieve the diaphragm of effort.  Avoid breathing into the abdomen or into your upper chest as this causes contraction of the larger muscles surrounding the core.  Breathe normally and lightly and avoid the tendency to hold your breath while contracting your Core independently.

Core contraction method one –

Without moving your hands away from where they are located, imagine that there is a leather belt with ten holes is cinched around your abdomen.  Take a deep breath in and as you exhale, visualize the belt being drawn tight – right up to the tenth hole.  Do you feel a tightening under your fingers?  Remember – you don’t want outward –directed pressure pushing your fingers away.  Now release the belt down to the third hole in your mind’s eye.

Core contraction method two –

Take a deep and steady breath in. On the exhale, focus trying to allowing your belly button to lower down towards the floor. Check again for gentle tightening in the transverses abdominus muscles.  If you feel it, imagine releasing the contraction down to about twenty-five or thirty percent and feel again.

Core contraction method three –

Still lying in the same position with bended knees, take another deep breath, and on the exhale, focus on pulling up from the pelvic floor.  If you feel a tightening using this method, again imagine reducing the contraction to roughly thirty percent of maximum.

Spend a little time with each of these methods until you can easily feel your Core working.  Developing awareness and consciously contracting the Core will develop over time as you learn first to recognize when your Core is active, and then the ability to contract it at will.  Learning to move from the Core builds grace and ease of movement, protects your body from injury, and will allow your Yoga to be that much more effective.  Adding Core strengthening movements to your own Yoga routine such as Utkatasana, Vrksasana, Vasisthasana, Chaturanga Dandasana, or Plank pose will also be of great benefit.  Note:  It has been proven in many studies using methods including electromagnetic imaging that show Plank pose is the only pose which if done correctly actively engages all four layers of the abdominal cavity musculature.

Until next week, my friends!

Related posts:

1. Prasarita Padottanasana: Can You Find Both Stability and Calm in this One Yoga Posture?
2. Boat Pose Builds Core Strength and Stokes Our Internal Fire

As an avid Yoga practitioner, I do on occasion find myself shaking my head when a new muscle comes into play that I can’t say I’ve felt before.  Avid may not be the right word; I do have an ongoing issue with self-competition and admit that I tend to push myself a little past ‘comfortable’ from time to time.  For those times when I pull something I don’t recognize, Yoga Anatomy by Leslie Kaminoff is the only place I look.  As a teacher or aspiring teacher, this wonderful little tome shows the use of specific muscles and addresses everything from joint action and obstacles to the Asana to breathing and variations that may be used.

Flex and extend

Yoga Anatomy begins with chapters on the spine and breathing dynamics as both are universally seen as being central to each Asana.  Particular attention is paid to proper breathing dynamics including use of the diaphragm and the physical aspects of both the chest and abdominal cavities during proper breathing.  This information is then linked to flexion and extension of the spine during the breathing process.

Over sixty Asanas are portrayed organized into chapters on sitting, kneeling, supine, arm supported prone, and standing poses.  Each Asana is depicted by Sharon Ellis, a medical illustrator for more than twenty five years in New York. Every illustration depicts the relevant muscles coming into play in red, while points which contact the ground are drawn in blue.  The Asanas are first introduced by its Sanskrit name and then its English equivalent.  A transliteration of each Sanskrit name is also provided, and the individual elements are also broken down into their core meanings.  In example, padmasana translates as padma – “Lotus throne” and asana, which needs no translation!

Clear and concise

The concise and clear format of Yoga Anatomy provides a great deal of information on the one or two pages given for each pose.  Each pose is assigned a degree of difficulty; and then the joint action is indicated.  The contraction and lengthening of the muscles are described specifically, followed by a section entitled “Obstacles and Notes” where common obstacles are addressed and suggested solutions are provided.  A section on how the pose affects the breath and any breath adjustments that should be made in the pose.  Where required, an additional section references any cautions, variations or pertinent notes.

A tissue for my issues

My issues…Way too many to talk about even on a never-ending webpage!  Seriously though, the muscle names are in Latin and you may have to look up a few of the medical terms you may be unfamiliar with.  Outside from these minor concerns, Yoga Anatomy offers any reader an opportunity to come to know their own muscles and the integral effects of proper posture and breathing.  In referencing the anatomical illustrations and then focusing on the areas of the body and visualizing the muscle and ‘feeling’ the contraction or extension, I have made noticeable gains in flexibility and a lack of stiffness from time to time that I once experienced.

If you are not at a stage where you can easily feel the specific targeted muscle in your asanas; Yoga Anatomy is an excellent quick reference guide that will not take hardly any extra room in your exercise bag.  As an instructor, Yoga Anatomy is a must have for lesson planning and designing individualized programs for those who may have obstacles preventing them from working through poses in the traditional manner.

Leslie Kaminoff is a TKV Desikachar student and is an internationally recognized expert in Yoga and breath anatomy.  I personally give Yoga Anatomy .

I find my worst enemy is the same enemy we all have…ourselves.
What I fight against really does not exist,
It is only distorted reflection of true self.
Muscle, sinew, tendon, joint…
Extensions of mind alone.
Allow spirit and silence to guide you

Namaste

——

Yoga Anatomy
Leslie Kaminoff, ISBN-10: 0736062785, 2007

Related posts:

1. The Anatomy of Yoga

photo credit: laura.wilkerson1333

Doesn’t that look like heaven for feet?

The average person takes about 10,000 steps a day. Although we perhaps don’t give them much thought, our feet work quite hard throughout the day and they form our physical foundation. If there are problems in the foundation, for example, if we are not mindful of the way we stand or with the way we set our feet in yoga postures, we may begin to notice aches and pains in other areas of the body.

Focus on the Feet with Asana:

The position of the feet is especially important in standing postures. They are the part of the body that touches the ground and form the foundation for the pose. If the feet are not aligned correctly or if the body weight is off center, it becomes difficult to create a strong, centered and spacious pose.

The intention in standing postures is to distribute the weight of the body evenly between the outer and the inner edges of the feet and also between the heel and the ball of the foot. Try to cultivate an awareness of the four corners of the feet: the base of the big toe, the base of the little toe, the inner heel and the outer heel.

Tadasana

Practice Tadasana (Mountain Pose) with a focus on exploring how to build your foundation. Spread the toes and feel the soles of your feet grounding into the earth. Allow your weight to sink downwards while at the same time feeling the crown of your head lift towards the sky. As the body weight sinks down, draw the energy up and in.

Virabhadrasana I and II

In Virabhadrasana I and II (Warrior I and Warrior II), take a few moments to notice the position of the feet. Feel the earth’s energy coming in through the soles. Pay attention to the distribution of your body weight. Notice if you are favoring any particular area of the foot by putting more weight in that area. Gently, with tiny shifts, redistribute your weight in the feet to find an even balance.

According to ancient teachings, the feet represent humility and peace and are sometimes recognized as a point of divine contact between human beings and the earth. In both Christianity and Buddhism, washing the feet is a symbol of purification.

Baddha Konasana

Practice Bhadda Konasana (Bound Angle Pose) with a forward fold, bringing the forehead towards the feet as a gesture of humility and introspection.

Stimulating Energy and Circulation in Your Feet

According to reflexology, energy meridians that culminate in the feet and hands connect all of the organs and glands in the body. Massaging the feet can send healing energy to the corresponding area of the body.

As soon as my kids walk in the door, off come the socks and shoes. I think we can probably take a cue from this and walk barefoot whenever possible. Spread your toes on the ground beneath you. When you can’t walk barefoot, make sure you take care of your feet by wearing comfortable shoes.

Another way to massage the feet is with a tennis ball. Place a tennis ball on the floor and while standing, roll the ball under the soles of your feet to stimulate circulation. This feels amazing for tired feet.

In yoga we traditionally we practice in bare feet. This is for safety reasons and to avoid slipping while in the poses. It also connects us to the energy of the earth and brings stimulates the many energy points in our feet.

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