Core Strength

The core is the central or mass part of the body in which all movement originates. The core muscles are always hard at work to keep your body stabilized as your weight constantly shifts. Exercise and proper posture makes the core strong protecting the spine from injury and degenerative diseases.

One reason is this: all of our movements are powered by our torsos--the abs and back work together to support the spine when we sit, stand, and bend over, pick things up, exercise and more. The torso is the body's center of power, so the stronger you are in that area, the easier your daily activities will be.

When someone talks about the core, they're referring to all of the muscles deep within the abs and back, attaching to the spine or pelvis. Some of these muscles include the transverses abdominals (TA), the muscles of the pelvic floor, the lats and the oblique’s.

When the core muscles are weak or there's an imbalance (say you work your rectus abdominis with crunches but fail to strengthen your TA), a common side effect is back pain.

Back pain is common because so many muscles have to contract and relax in order to allow you to stand and move. Tendons attach muscles to bones, ligaments hold your vertebrae together and muscles protect your spine and hold your body in place. If all of these are healthy and strong, you're good to go. But, if you have weak muscles, poor posture and/or excess weight, your back will be one of the first places you feel the strain.

Strengthening your core can reduce back pain and align the body.

A strong core also means that you can hold a yoga pose steadier, longer and with more ease.

Finding Your TA
The transversus abdominus (TA) is the deepest of the four layers of abdominal muscles. It runs from your lower ribs to your pubis and acts like a girdle, wrapping around your body. If you laugh or cough use are using your TA muscle.

Lie back with your feet on the floor. Exhale and engage the TA by drawing your belly back toward the ground. Take5 breaths, keeping it engaged.

1. Happy Baby Pose, variation

Lie on your back, engage your TA, and reach your arms up. Lift your legs off the floor, with your knees over your hips and your shins parallel to the floor. Keep your TA drawing in as you move your arms and legs back and forth a few inches, like a baby reaching up to play with a mobile. Continue for 30 seconds and then rest. Repeat 3 to 5 times.

3. Setu Bandha Sarvangasana (Bridge Pose)

Bring both feet to the floor. Place a block between your thighs. Lift your hips into Bridge Pose. This doesn't have to be your highest version of Bridge; focus on keeping the TA engaged. Stay for 3 to 5 breaths. Repeat 2 to 5 times.

4. Dolphin Pose

Come onto your hands and knees. Place your elbows under your shoulders and press your palms together firmly. Come into Dolphin, feeling the abdominal area hollow out and the perineum lift. Stay for 5 to 10 breaths.

5. Dolphin Plank Pose

Walk your feet back until your body is parallel to the floor. Keep pressing your hands together and hug your inner legs toward the midline. Hold for at least 3 full breaths, using your TA for stability.

6. Salabhasana (Locust Pose)

Lie on your belly and bring your arms to your sides, palms facing up. Draw your lower belly toward your spine and lengthen your tailbone toward your heels to engage your TA. Lift your chest off the floor, drawing your heart forward and spreading your collarbones wide. Now lift your legs off the floor. Keep your neck completely relaxed. Stay for 5 breaths.

7. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Come into Downward Dog. To feel Mula Bandha and the transversus, roll your sitting bones toward the ceiling. Then draw your tailbone toward your heels and hug your thighs as if you're holding a block between them. Exhale, then draw your lower belly toward your spine. Stay for 5 breaths.

8. Low Lunge

Step your right foot forward between your hands into a low lunge. Bring your hips over your back knee. Press the top of your back foot into the ground and tuck your tailbone. Place your right hand on a block and reach your left arm up. Bend to the right to create a stretch in the left side of the belly. When you're ready, inhale back to center, then step back to Downward Dog. Repeat on the other side.