One of the first classes I ever subbed for was actually a Pilates class. All the pilates teachers were out getting re-certified for something. I was psyched about subbing, and we just marketed it as a Yoga for Core Strength class. My boss said: Just focus on core work and make it really hard. I did just that and the Pilates girls left happy. They said they had no idea yoga could be so hard, and I had just sold a few of them on trying other yoga classes. Yay!
Recently I was asked to suggest some yoga work that will strengthen your core. Having a strong core can be super helpful in yoga; whether you're going from downdog into a lunge or working on headstands. I don't even believe in doing crunches or sit-ups. They're awful and they can wreck your back. These poses are all accessible to beginners though some may be tougher than others. Add a few into your regular work, or string them all together into one butt-kicking workout. Most of them take more than just muscle. They take focus. Keep your gaze fixed on one general spot and keep your breath slow and deep.
Plank, boat to half boat and back (many times), side plank (vasisthasana) and its variations... crow pose or any arm balance, upward table and upward plank, dancer, chaturanga, warrior 3, camel, dolphin pose...
Variations on plank poses work your entire core and they do it quickly and well (without tightening your psoas and your hip flexors). You can do it with one hand, or one foot, or with one hand & the opposite foot lifted, or on your forearms with weight on your back.
If regular plank is too hard then taking one arm forward and one leg back while on hands and knees can be a great little balance exercise if you focus on lifting in the middle. Once you're used to that, you can add on the snazzy little additions pictured below. I like to hold each piece for around 5 breaths.
In general, this sequence is for anyone, but please don't try this sequence without speaking to your Dr. first if you have any medical/physical problems. Seek Peace At Your Own Risk!
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