Photo Credit: Hugo Pettit, London
I talk a lot about stretching tight muscles that are pulling you out of alignment and causing muscular pain, but weak muscles are equally as likely to be the culprit. For example, if your core is weak, the muscles at your lower back have to work overtime to stabilise your hips and spine and as a result get tight and sore.
Practically all movement goes through your core so it's essential that it is strong, balanced and flexible.
What is the core?
- The primary core muscles are the abs, obliques, lower back, hips and pelvis.
- The core stabilises the spine and flexes, extends, sidebends and rotates the torso.
Why do you need a strong core?
- To stabilise the pelvis and hip joint.
- To support the spine.
- To increase resiliency to injury.
- To improve posture.
- To increase movement efficiency.
- To improve body control, coordination and agility.
- To increase power output and speed.
- To improve balance.
- To enhance breath efficiency.
These 3 sequences work the core from multiple different angles with isometric, concentric and eccentric contractions.
1. Plank and Locust
2. Spider and Side Plank
3. Boat and Low Boat
Stretch Out and Cool Down
Hold Bridge pose for 5 deep breaths, in and out through your nose.
2. Reclining Spinal Twist
Finish with Reclining Spinal Twist. Hold for 3-5 minutes on each side to release your lower back.
You will find more challenging core sequences in the Yoga 15 Strength series. Here is the link: