Month: February 2012

Yoga and Core Strength

Posted on Updated on

One of the hot buzzwords flying around the yoga studios and yogis sipping hot cups of chai these days is ‘core strength.’ While gym bunnies, dancers and athletes have long known the advantages of having a strong core, the idea of core strength is only now trickling down to the yoga community, in South Africa at least.

You may be wondering what exactly is core strength and should you worry about it? One reason is this: all of our movements are powered by the torso – the abs and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more. The torso is the body’s center of power, so the stronger you are in that area, the easier your life will be.

What Is The Core?

First, let’s get one very confusing idea out of the way. We all have core strength, without it you would have collapsed and won’t be able to sit or stand upright or do many of the small things like bending forward to tie your shoes. The issue is that in some the core strength is more developed than in others, and this is the concern with core strength.

The core muscles are anatomically referred to as the muscles forming around the trunk of the body including the abdominal, oblique (sides), mid and lower back.  It is the muscles deep within the abs and back, attaching to the spine or pelvis. Some of these muscles include the transversus abdominis (TVA), the muscles of the pelvic floor, the lats and the obliques, just to name a few. These muscles are where movement originates and it’s also the source of our stability. Whether you’re running, lifting weights or picking up your toddler, these ‘core’ muscles help keep your body stable and balanced.

What has Yoga to do with it?

The beauty of yoga is that it inherently challenge your balance, flexibility and core strength and as such gives the core muscles a balanced workout as well as strengthening them at the same time. Inherently yoga view the body as a whole, no part of it is separate and this focus on the whole body has the advantage that it incorporates a complete and balanced workout for the body during a yoga session. So long before other disciplines, which in the past saw the body as separate parts which must be exercised separately, saw the body as a whole, yoga did exactly that and exercised the body as a whole as well, resulting in a much stronger or improved core for most yogis.

For me, every asana is potentially a core-strengthening exercise. I always devote a large section of any yoga class to abdominal-intensive poses and many times I will say something like while doing this make sure you arch the back, which is important as that action moves the focus to the deeper core muscles and activates those muscle groups.

However core muscle strength has also to do with our attitude to life. It is what supports us spiritually in our lives, and physically in our yoga practice. If our core is weak, the ups and downs of life are much harder to take and many times we become the doormat for others. A strong core makes us more resilient and ready to face our challenges and fears. It translates into standing up for yourself in life and asserting yourself in a positive way!

In terms of asana practice, core abdominal strength improves nearly every pose, offering a sense of balance and ease. When you step off of the mat, there are lots of other good reasons to be strong in the core, perhaps most obviously to support the lower back. Weakness in the core can result in over-rotations in the vertebrae of the lower back, which leads to degenerative disk disease and back ache.

Weak abs often contribute to trouble in the sacroiliac joint -where the sacrum meets the illium, the large pelvic bone – and can subject this area to undue strain which translates sometimes as sciatica if the core isn’t sufficiently toned.

Core work connects us to our feelings. Working with the core during a class turns on your innate muscles intelligence and allows you to feel more aspects than usual. Such intelligence is essential, especially if you need to decide how deeply you want to or need to move into a specific asana, that intelligence can make the difference in avoiding injury or adding injury.

Some of the benefits of yoga on the core muscles include:

  • Improved posture
  • Reduction in the risk of injury
  • Better ability to function each day
  • Can result in relief of back ache and sciatica
  • Greater flexibility and better balance
  • Focus on the whole, instead of individual parts