Why do you think yoga teachers repeatedly say, “engage your core” or “pull your navel to your spine” or my favorite “pull your belly in”?

Because we are looking for you to consistently engage the power of your core to keep building strength and to guide you in and out of the postures easier.

It’s kind of a big deal.

The truth is, whenever you practice yoga, you’re working on your core.

Think of the transition from Upward Facing Dog to Downward Facing Dog, you’re activating your core to pull your hips up and back. How about balancing, arm balances, and even backbends?

Yes, yes, and yes!

That is why one of the many benefits of yoga is that you inherently develop a stronger core as you grow in your yoga practice. It’s as simple as that, it will naturally happen. And even further, focusing on building your core strength will only continue to advance your physical postures in a dynamic way to make them more accessible and well, easier.

That is why I incorporate core strengthening to all of my yoga classes. It serves a vital role in our practice and our daily lives.

Why Core Strengthening Matters

YOU FEEL STRONGER

Flowing from posture to posture or taking a deep twist takes core strength to move with control and grace. I like to think of it as landing light on my mat versus thumping down. And this can be applied to any posture or transition. It is your core strength that gives you the extra edge to move mindfully and in control of your body.

ADVANCE YOUR PRACTICE

Here’s a little secret, your core strength plays a vital role in all your arm balances and inversions. It also it the power to gracefully float to the top and back of your mat, among many other sequences and postures. To physically be able to do more advanced postures, building your core strength is a key step for evolving your physical asana practice.

SAFETY

It’s hard to find a yoga class that doesn’t offer backbends, forward folds or twists. To safely practice these beneficial postures, your core enables you to send energy out to your extremities to do these postures. It also protects your spine and internal organs so they can effectively do their job.

In addition, core strengthening will help keep your body physically healthier and strong as you age, will help heal back pain, and support a better posture.

The Secret Core Exercise You Can Do Anywhere

And I mean anywhere. Sitting at your computer, driving, even when chatting in a conversation with someone. It’s simply done by engaging your Uddiyana Bandha, or abdominal lock. And it is effective.

Pronounced (oo-dee-Yah-nah, bahn-dah), this abdominal engagement, or lock, happens when you pull your belly up and in toward the spine. Try it right now. Can you instantly feel your core?

Ideally, we have this lock engaged during all of our core strengthening and during our yoga practice. It helps to stimulate blood flow, improve digestion and of course, strengthens our abdominal muscles. So, you can literally be building core strength all day long because as you move around your daily life, with your core engaged, you are continually activating your core muscles. You will notice a difference in strength after practicing this.

The other secret to a strong core is mixing it up with belly-down core work (planks) and belly-up core work (abdominal lifts).

Both serve a purpose and are beneficial for you.

Belly-down core work is great for stabilization as it easily taps into your deep core muscles (transverse abdominals) and is gentler on your back. Belly-up core works the rectus abdominis (think 6-pack abs) and your external and internal obliques for spinal flexion and extension.

This is why I always do both in every yoga class, to fully reap the benefits of strengthening our entire abdominal system. And that is what we are going to do in this quick 8-minute core strengthening series. 

8 Minute Core Strengthening Sequence To Work Your Entire Abdominal Muscles

What You Need:

  • A block (or a rolled-up towel)
  • Motivating music

The power of a strong core and what it does for your confidence and overall health is infinitely beneficial. I’m not talking about 6-pack abs, I mean the deep inner strength you feel when you draw your navel in.

It’s a reminder of the power of your yoga practice and what you are capable of doing. It also is a reminder that if you build that deep internal strength within your physical body, you can build a strength in your thoughts and actions that is equally as powerful.

So, if you’re feeling weak on or off your mat, try engaging your Uddiyana Bandha. Let it serve as a message to your body and your mind that you are strong and all of the strength that you need is already in you.

You are capable of tapping into your own power.