Every once in a while, when I’m reading a yoga magazine, I shake my head, sigh a little, and say, “OMG.” I find it disheartening that despite the wealth of yoga-related anatomy available today, articles are being published that are misleading and provide misleading information.
In the August issue of Yoga Journal, there is a subheading on the front page declaring “The Ultimate Pose for Developing Core Strength.” Being the initial editor of Suzette O’Byrne’s Yoga for the Core, and being interested in anything “core,” whether it referred to physical anatomy, breath, subtle energy flow, or bandhas, I was very excited. when i opened the pages. to search for the item. And then . . . disappointment.
The article highlighted Urdhva Prasarita Padasana (Raised Stretched Foot Pose), UPP, as the ultimate pose for developing core strength. He described the pose as
· have “a well-deserved reputation as an abdominal strengthener.”
· “This simple move strengthens a muscle that runs through the very center of your body, helping your posture, your movement, and… even the way you breathe.”
· “The real benefit of UPP is for a deeper pair of abdominal muscles, the psoas,…considered one of the most important muscles in the body.”
My disappointment stems from one main point. Core stability is a hot topic in all things movement: yoga, fitness, athletics, and rehabilitation. People who are interested in learning more about the kernel will be very attracted to this article. However, the problem is that the article didn’t talk about the kernel. Sure, he was talking about a muscle that runs through the center, but he left out the transversus abdominis, multifidus, pelvic floor, and hip adductors. The focus of this article was on the psoas.
To be clear, I love the psoas: it’s a powerful muscle from every angle. From a purely anatomical place its importance is widely manifested. the psoas
It is the only muscle that connects the spine to the leg.
it is closely connected with the adrenal glands and is affected by the stress response,
intertwines with the crura of the diaphragm,
it is vital for connecting movement from T12 to the SI joints to the femurs during gait, and
· Contributes to posture.
However, your ability to do all of this depends on your relationship with the muscles described above, as well as your balance with your hip abductors and external rotators. If the editors of Yoga Journal had taken that into account, the UPP would not have had top billing.
To be able to perform UPPs without neck cramps, holding your jaw, holding your breath, and grabbing your butt, all of the muscles I just mentioned need to be working well. If they are not, the yogi will suffer. And honestly, in all the time I’ve been teaching, I’ve yet to see someone who can do this pose without proper abdominal crunch and face tension, neck tension, or breath holding. Not so good for posture, breathing, and better movement.
Which begs the question. . . Is it the last basic exercise?
When considering the last basic exercise, a teacher must understand how to safely and effectively develop core strength.
Here is what I have found to work for the yoga teachers and yoga students I have taught:
– Get into the primary core muscles – feel them, experience them.
– Think of muscles as an interconnected network.
– Breathe easily while keeping the rest of your body at ease.
– Now move. Can you move easily, keeping the three points above?
One main feature of actually building core stability is this: You know you’ve got it if you feel light after the exercise. It is as if your spine has lengthened and you experience lightness. You won’t feel stiff; instead, you will float.
I love the following analogy: having good core stability is like a boat on the water, where the body is the boat and the external stimulus is the water. Both (the body and the boat) can respond to the inevitable wobbles, turns and shifts only when in balance. This balance allows you to go from fast to slow and from slow to fast.
So what is the ultimate pose for developing core strength?
To determine that, we need to dig into the current research that is shared among leading stabilization experts from around the world and relate it to the physical practice of yoga. Know that there are many great exercises out there, they just aren’t yoga poses. If we filter all the exercises to focus solely on the yoga asanas, the ultimate pose for developing core strength is. . . drum roll please. . .
Vasisthasana (side plank pose).
Many yogis consider Vasisthasana to be an arm balance. It is, but to stay off the wrist and feel free in the shoulders, your core has to work well. Those are good cues to help you practice. And, if you have Yoga for the Core, check out pages 54-57. There are good instructions on how to go from Plank to Side Plank in an effective and sturdy way.
Happy exploring.
If you think someone would benefit from this, please pass it on.
All the best,
Suzanne
