The techniques of meditation are simple and easy to learn, but the ability to keep the mind focused takes time, patience and practice.
As thoughts dissipate, the mind becomes quiet, and we are able to be fully in the present moment.
Meditation Basics Meditation is a focusing of the mind on a single object, creating the cessation of all thought. Yoga for Beginners Our Yoga for Beginners guide will give you the basic tips, guidelines and recommendations you will need to start a successful yoga practice. And that is what we are going to do in this quick 8-minute core strengthening series. This is why I always do both in every yoga class, to fully reap the benefits of strengthening our entire abdominal system. Belly-up core works the rectus abdominis (think 6-pack abs) and your external and internal obliques for spinal flexion and extension. The other secret to a strong core is mixing it up with belly-down core work (planks) and belly-up core work (abdominal lifts).īoth serve a purpose and are beneficial for you.īelly-down core work is great for stabilization as it easily taps into your deep core muscles (transverse abdominals) and is gentler on your back. You will notice a difference in strength after practicing this. 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. It helps to stimulate blood flow, improve digestion and of course, strengthens our abdominal muscles. Ideally, we have this lock engaged during all of our core strengthening and during our yoga practice. Pronounced (oo-dee-Yah-nah, bahn-dah), this abdominal engagement, or lock, happens when you pull your belly up and in toward the spine. It’s simply done by engaging your Uddiyana Bandha, or abdominal lock. Sitting at your computer, driving, even when chatting in a conversation with someone. The Secret Core Exercise You Can Do AnywhereĪnd I mean anywhere. 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. It also protects your spine and internal organs so they can effectively do their job. To safely practice these beneficial postures, your core enables you to send energy out to your extremities to do these postures. It’s hard to find a yoga class that doesn’t offer backbends, forward folds or twists. To physically be able to do more advanced postures, building your core strength is a key step for evolving your physical asana practice. It also it the power to gracefully float to the top and back of your mat, among many other sequences and postures. Here’s a little secret, your core strength plays a vital role in all your arm balances and inversions. 
It is your core strength that gives you the extra edge to move mindfully and in control of your body.
And this can be applied to any posture or transition. I like to think of it as landing light on my mat versus thumping down. It serves a vital role in our practice and our daily lives.įlowing from posture to posture or taking a deep twist takes core strength to move with control and grace. That is why I incorporate core strengthening to all of my yoga classes. 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. It’s as simple as that, it will naturally happen. 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. How about balancing, arm balances, and even backbends? Think of the transition from Upward Facing Dog to Downward Facing Dog, you’re activating your core to pull your hips up and back. The truth is, whenever you practice yoga, you’re working on your core. 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”?īecause 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.
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