There are many ways to strengthen the core besides laying on the mat to knock out 50 crunches; nor does core work have to be a rigid and tedious set of exercises that require hours of your time. Join me on the mat for a total-body workout that emphasizes the use of our core and challenges our strength, stability, and mind-muscle connection. 

This all-levels Vinyasa Yoga practice not only targets the entire core (yes, there is more to our core than those 6-pack abs), but focuses on strengthening the deep core muscles as well. In 25 minutes we will start with a warm-up that intends to draw your awareness to how you engage your core in various grounding postures. The moderately-paced flow will provide you with insight on how you use your core in a variety of standing/balancing postures. Finally, our brief cool-down will bring you back to the mat as we gently re-center our breath and awareness, in addition to passively stretching out the well-worked muscles. Please note, that while this practice offers a variety of modifications, you are free to choose what movements serve you and which do not; as always, you are your best teacher, so please take what honors your body (all postures/movements can be modified to meet you as you are) and leave what does not. 

We may often think of the core as just the “6-pack”  muscles, or more scientifically called the rectus abdominus. However, the core is made up of so many other muscles, and it is crucial that we strengthen all parts of the core in order to support a healthy spine and overall physical longevity. So what are the other muscles that make up the core, and what do I mean when we target the “deep core” muscles? 

The core is comprised of 35 different muscle groups that run along the spine and connect to the abdominal, pelvis, and hip areas. It would take much more than a brief write-up to cover all the muscle groups and which exercises will benefit which parts of the core, but generally speaking, core work should engage the rectus abdominus (your 6-pack muscles); the hip flexors and muscles that make up the pelvic floor, the obliques, as well as the muscles that support the lumbar spine (lower back). Targeting all of these different muscle groups, beyond the rectus abdominus, is what the term “deep core work” applies to; utilizing a diverse array of exercises to target the deep core will not only provide you with a stronger and more stable core, but may also help you to tone the abdominal region if that is your goal. Other benefits of cultivating a stronger and more stable core include:

• Improved Posture 
• Potentially reduce back pain/tension 
• Potentially reduce discomfort in the hip/pelvic regions
• Greater balance 
• Increased mobility 

I hope that this workout empowers you with a new lens and set of tools of how to work your core, and I hope this workout challenges you as well!

Equipment

• Yoga Mat 
• Yoga Blocks (optional)

Flow Structure

Integration 

• Table Top
  • Wrist Stretches 
  • Core Awareness
  • Cat/Cow [x8] 
• Spinal Alignment [x3/side]

Warming

• Beast Plank 
  • Cat/Cow [x4]
  • Spinal Alignment [x2/side | Modification: Drop the palm]

************************************** Water Break ************************************** 

Exploration 

• Down-Dog 
• Cheetah 
• Low Crescent Lunge 
  • Elbow-Knee Twists [x3]
• High Crescent Lunge 
• Warrior 3 
  • Spinal Alignment [x3]

Peak 

• Chair Pose 
• Boat Pose Hold
  • Rows [x6/side]
  • Low Boat Hold

************************************** Water Break ************************************** 

Re-Center

• Baby Cobra Lifts [x4]
  • Cobra Hold [Advanced Option: Boat Pose]

Release 

• Supported Bridge 
• Banana Asana 

Rest

• Your Savasana