Saturday, March 13, 2021

Cultivate Your Core

cultivatecalmyoga.com
Balance, hip flexibility and core strength all work together to provide ease of movement, high energy levels, overall health, and vitality. The more confident you are as you move your body, the less likely you are to fall or get injured. In short, your balance, hip flexibility, and core strength ensure you live a long life of independence, enjoying your favorite activities.

Previous posts explored balance and hip flexibility. This post explores core strength.

The term “strong core” means different things to different people. For aging bodies, it means the main muscles of your abdominal area are activating appropriately and doing the work in weight-bearing movements. A “strong core” also means developing and activating muscles in your back, hips, upper torso, and shoulders. If you have a “strong core” you are less likely to have back pain or poor posture.1

*NOTE: If you have a “bad back” or can’t SAFELY get down on your hands and knees, try this video 7 Standing Core Exercises. *

TESTING YOUR CORE STRENGTH 2

You will need a flat, clean surface (a yoga mat works well) and a stopwatch (on your phone).
yogajournal.com

The Plank Test, also known as the Prone Bridge Test, is a simple fitness test of core muscle strength. The aim of this test is to hold Plank Pose for as long as possible.

Start with the upper body supported off the ground by your elbows and forearms, and your legs are straight with the weight taken by the toes.

Lift your hips off the floor creating a straight line from ankle, to hip, to shoulder. 
yogajournal.com

As soon as you are in the correct position, start the stopwatch.

The head should be facing towards the ground and not looking up and forward.

Stop the stopwatch when you come out of alignment (when your belly sags or hips rise up).

How did you do? 

CULTIVATING CORE STRENGTH

You can’t just sit on the sofa wishing for a strong core! Instead you need to cultivate it. 

You may feel challenged in the following poses - cultivating your core is hard work! If you feel a little shaky while doing the poses, that’s normal. However, if you can’t breathe, that’s not good! Try to find your happy medium, the place where you feel confident that you are cultivating your core and as equally confident that you are not overdoing it.

Most core poses can be divided into two types:

1. stabilization (holding your spine and pelvis steady)

2. or articulation (moving through the small joints along the spine).

We will explore a pose of each type and one that combines stabilization and articulation.

STABILIZATION: Holding your spine and pelvis steady 3

Plank Pose challenges the core muscles to hold your body stable in space, so, if you like, keep practicing Plank Pose and tracking your time. For an upward facing pose, Boat Pose is a good option to strengthen and stabilize your spine and pelvis. Here are 3 progressive variations to try that move from “easier” to more “difficult.” Choose one or try all three.  All of these Boat Pose variations challenge you to stabilize your core.
Boat Variation #1:  Half Mast or Half Boat Pose

In this variation, you will keep your knees bent.

1. Start seated with your knees bent and soles of your feet on the floor.

2. Place your hands behind your knees, gently holding your thighs, lengthen your spine and sit tall.

3. Slowly lean back, knees bent, keeping your back straight while your feet lift from the floor as far as you feel steady and supported.

4. If you can, extend your arms forward, parallel to the floor.

5. Stay for 5–10 breaths.
Boat Variation #2: Anchored and Steady Pose
In this variation, you will straighten your legs while keeping your hands on the floor to help you feel steady and to support the lift of your spine.

1. Start seated with your legs straight on the floor in front of you (Staff Pose).

2. Lean back slightly and place your palms a few inches behind your hips, fingers pointing forward.

3. Lift your chest, bend your knees, and raise your legs until your shins are parallel to the floor.

4. Bring your thighs toward your torso, and move your back ribs and shoulder blades forward.

5. Exhale and straighten your legs without rounding your back.

6. Stay for 5–10 breaths.
Boat Variation #3:  Love Boat or Full Boat Pose

In this variation, you will straighten your legs and extend your arms.

1. Start seated with your legs straight on the floor in front of you (Staff Pose).

2. Lean back slightly and place your palms a few inches behind your hips.

3. Lean back on your hands as you lift and straighten your legs as you did in Anchored and Steady Pose. Now come onto your fingertips and lift your lower back so that your entire spine feels as though it is moving toward the front of your body.

4. Lift your arms and stretch them evenly out in front of you, parallel to the floor.

5. Keep your palms extended, facing each other.

6. Stretch your fingers forward and pull your shoulders back and down as you lift your sternum.

7. Stay for 5–15 breaths. 
 
ARTICULATION: moving through the small joints along the spine.
yogajournal.com
Bird Dog Crunches

1. From all fours, inhale and extend one arm forward and the opposite leg straight back, finding a stable balance for a few breaths.

2. Then, use your exhalation to bring your elbow and knee toward each other as your back rounds.

3. Use your inhalation to extend again.

Do 5–10 rounds before switching to the opposite arm and leg.
 
STABILIZATION AND ARTICULATION: holding your spine and pelvis steady while moving through the small joints along the spine.
yogajournal.com
Twisting Boat Pose

1. Begin in Half Mast Boat Pose (see above)

2. Arms extended in front, parallel to the floor. OPTION:

3. Inhale at center, then exhale to twist to one side, spread arms open.

4. Keep your knees and feet in line.

5. Inhale to center, then exhale to twist to the other side.

(If this is too much, rest your feet on the floor and twist.)

Alternate until you do 5–10 rounds on each side.
 
Whether you are playing golf or playing with your grandchild, your core strength is essential!  And while younger people may focus on “glamorous” or “contortionist” yoga poses, a focus on balance, hip, and core poses are key to aging well!  Yoga is about cultivating an aging body that supports your lifestyle - a life of independence, ease of motion, and good health.
 
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