The Great Stabilizers

Any time you set out to increase the health of a particular muscle, it is important to understand the job function of said muscle. The core muscles have several important jobs. Today we are focusing on their role as stabilizers.

Specifically, the core muscles should be able to stabilize the spine, ribs and pelvis when we are moving our arms and legs. It is this stabilizing power that improves our balance, coordination and posture (okay, our appearance, too).

High Plank Pose

Plank pose, when practiced with meticulous attention to alignment, is a great strengthener for the core muscles in their role as stabilizers. Come into the pose from Adho Mukha Svanasana (downward facing dog pose) by rounding the back and engaging the abs as you “roll” forward to the top of a push-up position.

Make sure your arms are perpendicular to the ground with your shoulders above your wrists. Slightly flex the lower back by tucking the tailbone under, as in cat tilt, and engage the abs. The contracted abs should be supporting the lower back. If the low back is arching and the abs are not contracted in this pose, you are not just missing out on a core strengthener, you are also at risk for harming your low back.

Hold for up to two minutes (or until the abs can no longer remain engaged), before returning to Adho Mukha Svanasana then Balasana (child’s pose).

For my visual learners (and anyone curious about what it looks like when a woman who is 8 months pregnant practices plank pose!):

Remember, strength is only part of the picture of a healthy core. Healthy muscles have the ability to both contract or strengthen and relax or soften. When the core muscles are continuously contracted respiration and posture are negatively affected. So, after practicing a few rounds of plank, be sure to enjoy either cobra or bridge pose to stretch and release those core muscles. 

A full yoga class focused the core is available now in the Every Breath I Take Virtual Yoga Studio. You can view this class on your computer or mobile device as many times as you like from June 14 – September 13, 2012, when you register here.

How do you strengthen your core? Can you hold plank pose for two full minutes? I’d love to hear!