Yoga for Kernacht

When we think of balancing in yoga, Tree Pose (Vrksasana) is often the first pose that comes to mind. Of course there are many other poses that can challenge a good balance and therefore cultivate. But how do we train our body to practice these poses? A while ago I placed a blog about the 6 elements of a good balance. All elements of balance are of equal importance, but today’s post will focus on yoga for core strength as a way to stabilize our balance.

When most of us think of the core, we think of the abs. But the core is a whole system. It includes the belly, the sides and the back; And even the abdominal organs. Wait … the organs? Yes, how the content of the abdominal chair can determine in the structure whether our core is actually busy – or not.

In this message I will propose a short order that can help you stabilize your core to support the ability of your body to keep in balance. But first a lesson on a small bone that can make a big difference.

Hyoid Bot and the core

The hyoid bone Is a small, U-shaped bone on the front of your neck that is just below your chin and above your thyroid cartilage. Place your right thumb on the right side of your neck just below your chin and your index finger on the left. You can feel the ridges on the surface if you palp the area. Because it is the only bone in the body that is not attached to another bone, it is quite mobile. If you press it from the right, feel the left side against your index finger and vice versa. The primary functions are to move the tongue and facilitate swallowing.

The position of this small bone strongly influences your posture. If your chin and hyoid bone frighten forward or your head goes back, your entire core – internal structures such as your organs – will push forward in your abdominal wall. When you withdrew your hyoid, extends the back of your neck and lifts the base of your skull, your organs and abdominal wall retreat and offer frontal support to your spine.

Core stability in all your poses

So what does this have to do with core stability? If you put your chin out and throw your head back into the shelf, pose (phalakasana), pose bird dogs (parsva balasana), four limded staff pose (Chaturanga dandasana), your organs and belly will drop to the ground, making the pose even harder if your arms fight against the weight of your core. By drawing your hyoid back, your core can lift up in your rear body and stabilize your pose. You can apply this principle to literally every pose we practice in yoga. Yoga for core strength starts with keeping your head in a neutral position in relation to your spine and withdraw your hyoid bone.

Yoga for core strength: a short series

I designed this series to tackle all the different aspects of the core. Keep your hyoid bone in mind while you practice this series.

Bird Dog (Parsva Balasana) Flow

The bird dog stream challenges balance, while it stabilizes both the front and back of the core. Because our main position is horizontal, the current stimulates the vestibular system. Here is an explanation of the series.

Baby Backbends (Salabhasana -variations)

Babyback bends often get short shrift in yoga classes. Because their movements are more subtle than, say, upward arching position (Urdhva Dhanurasana), they are often exiled to “starting” classes. Although upward arch requires more shoulder, spine and hip joint mobility than Locust Pose, it does not require that much strength. In the so-called ‘baby’ backbends, your back muscles are completely alone, without the help of your limbs. Baby -backbends are an essential tool in your yoga for Core Strength Toolbox. Read this blog about a series for practicing babyback bends.

Downward Facing Dog Pose (Adho Mukha Svanasana)

Dog Pose is good for whatever you shoot. It reinforces the core as it extends the hull. The pose also extends its shoulders and hamstrings, while it strengthens the upper body. Feel free to sprinkle the dog position between poses in this series. Practice with curved knees so that you can concentrate on extending your trunk.

Plank Pose (Phalakasana)

Plank-Pose has replaced sit-ups as the mainstream AB-Pose of choice. Even the US Army has replaced crunches and sit-ups With Plank Pose. Just like Bird Dog Pose, Phalakasana strengthens both the front and the back of the hull and the upper body in general. Because we don’t have a message about the how-to on this blog yet, I will describe it here. You can practice with hands on the floor, or if you prefer to bypass the potential pressure on your hands and wrists, you can practice on your forearms.

How you can practice Plank Pose on your hands

1. Start in a downstairs dog position on a yoga mat.
2. Lowering with your toes, switch your body forward so that your shoulders are directly on your wrists.
3. Activate your legs by stretching your heels back and make sure your Hyoid bone goes back.
4. Your body must be in a straight line. If your pelvis is too high or too low, your core will not be employed. Apply your pelvis and lower until you feel your abs.
5. Stay 3 to 5 deep breath, or longer if you want.
6. Release your knees on the floor and rest in the child’s pose (Balasana).

How you can practice Plank Pose on your forearms

1. Start in table posture (Bharmanasana) on a yoga mat.
2. Place your elbows on the floor directly under your shoulders and connect your fingers.
3. Step back your feet. Activate your legs by stretching your heels back and make sure your Hyoid bone goes back.
4. Your body must be in a straight line. If your pelvis is too high or too low, your core will not be employed. Apply your pelvis and lower until you feel your abs.
5. Stay 3 to 5 deep breath, or longer if you want. In my lessons we practice the forearms of the pose and we stay 60 seconds.
6. Release your knees on the floor and rest in the child’s pose.

Pose side plank (Vasisthhasana)

Side plank pose reinforces the sides of the body when the balance promotes. In the traditional version of the pose we practice with straight arms. Just like with Phalakasana, some people can benefit from practicing on their forearms. Here are a few messages that explain Vasisthasana and various wrist -saving variations:

Vasisthaanana: balancing outside your comfort zone

Side plank: strengthen your core, save your wrists

Side plank pose: Vasisthhasana

Finish: Yoga for core strength

Now that your core is warming up, there are various indications that you can go. Here are some poses that you may want to practice to stretch the core:

And of course don’t forget to practice a beautiful, long savasana (definitive relaxation).

About Charlotte Bell

Charlotte Bell discovered Yoga in 1982 and started teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice and Yoga for Meditators, both published by Rodmell Press. Her third book is entitled Hip-Healthy Asana: The Yoga Practitioner’s Guide to Protect the hips and avoiding SI joint pain (Shambhala publications). She writes a monthly column for Catalyst Magazine and serves as an editor for Yoga U online. Charlotte is one of the founders of board member for GreenTree Yoga, a non-profit organization that brings yoga to disadvantaged population. Charlotte, a lifelong musician, plays oboe and English horn in the Salt Lake Symphony and Folk Sextet Red Rock Rondo, whose DVD won two Emmy Awards.