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 published that are misleading in intent and provide misleading information.
In the August issue of Yoga Journal, there is a subheading on the cover 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 be physical anatomy, breathing, subtle energy flow, or bandhas, I was very excited. when i opened the pages. to search for the item. And so . . . disappointment.
The article highlighted Urdhva Prasarita Padasana (Raised Standing Stretch Pose), UPP, as the ultimate pose for building core strength. He described the pose as
· have “a well-deserved reputation as an abdominal strengthener.”
· “This simple movement 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 pair of deeper 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 rehab. People who are interested in learning more about the kernel will be very attracted to this article. However, the problem is that the article did not talk about the kernel. Sure, he was talking about a muscle that runs through the middle, 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 point of view, its importance is widely manifest. 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,
interlocks with the pillars of the diaphragm,
it is vital in connecting the movement of T12 to the SI joints to the femurs during walking, and
· contributes to posture.
However, your ability to do all of that depends on your relationship with the muscles described above, in addition to 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 a top billing.
In order to perform UPPs without neck cramps, hold your jaw, hold your breath, and grab your butt, all of the muscles I just mentioned need to work 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 the proper abdominal contraction and without face strain, neck strain, 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 build core strength safely and effectively.
Here is what I have found to work for 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 previous three points?
A main feature of real core stability building is this: you know you have it if you feel light after doing 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 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 they are in balance. This balance allows you to go from fast to slow and from slow to fast.
So what is the ultimate posture for developing core strength?
To determine that, we need to delve into the current research being shared among leading stabilization experts around the world and relate it to the physical practice of yoga. Know that there are many great exercises, they just aren’t yoga poses. If we filter all exercises to focus only on yoga asanas, the ultimate pose for building core strength is. . . drum roll please. . .
Vasisthasana (side plank pose).
Vasisthasana is considered by many yogis to be an arm balance. It is, but to stay off the wrist and feel freedom in your shoulders, your core needs to be working well. Those are good signs 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 exploration.
If you think someone would benefit from this, please pass it on.
My best wishes,
Suzanne