When your core is strong, you’ll feel easier in your poses and more capable in your life
This sequence by Sarana Miller, a yoga teacher in the San Francisco Bay Area and a student of Ana Forrest, taps into your core, the literal and symbolic center of power. But this isn’t a “get a six-pack in six weeks” deal. Instead of focusing on the rectus abdominis (the six-pack), you’ll work the deeper layers of the abdominal area, such as the transverse abdominals.
Written by Andrea Ferretti
Switching from the six-pack to the deeper layers takes subtle awareness, so be patient even if you can’t access the muscles right away. (When everything else fails, try laughing, says Miller, since you use the TA to laugh or cough.) It’s important to persevere, but don’t work yourself to exhaustion or you’ll end up using your lower back and hip flexors to do all the work. Plan on incorporating just a few repetitions each day, and your body will respond quickly. The result of all your hard work? A stronger core and more ease in all your poses.
To Begin
Mula Bandha (Root Lock)
Engaging the perineum in Mula Bandha strengthens the pelvic floor and contains your energy. Sitting in Virasana (Hero Pose), roll your sitting bones back and engage the anal sphincter muscles (this is Ashwini Mudra). Bring your pelvis back to neutral. Now try to feel the perineum, the area right in front of the anus. Engage Mula Bandha by lifting the perineum (the action is similar to doing Kegels). Do 30 lifts 3 times while breathing naturally.
Engage your “TA” The transverse abdominals (TA) are the deepest of the four layers of abdominal muscles. They run from your lower ribs to your pubis and act like a girdle, wrapping around your body. To find the TA, lie back with your feet on the floor. Place your first two fingers on your frontal hipbones and move them an inch toward your navel. Exhale and engage the TA by drawing your belly back toward the ground. Take 5 deep breaths, keeping the muscles engaged.
1) Happy Baby Pose, variation
Lie on your back, engage your TA, and reach your arms up. Lift your legs off the floor, with your knees over your hips and your shins parallel to the floor. Keep your TA drawing in as you move your arms and legs back and forth a few inches, like a baby reaching up to play with a mobile, for about 30 seconds and then rest. Repeat 3 to 5 times.
2) Toe Taps
With your TA engaged, breathe normally as you slowly tap your right toe to the ground and return to neutral. Do the same with the left foot. Repeat 4 times. Soreness in your lower back or hip flexors means you’re relying on them instead of your TA to do the work. Reduce the number of repetitions and try it again tomorrow.
3) Setu Bandha Sarvangasana (Bridge Pose)
Bring both feet to the floor. Place a block between your thighs. Reach your tailbone toward your heels and lift your hips into Bridge Pose. This doesn’t have to be your highest version of Bridge; focus on keeping the TA engaged. Stay for 3 to 5 breaths. Repeat 2 to 5 times.
4) Dolphin Pose
Come onto your hands and knees. Place your elbows under your shoulders and press your palms together firmly. Come into Dolphin, feeling the abdominal area hollow out and the perineum lift. Stay for 5 to 10 breaths
5)Dolphin Plank Pose
Walk your feet back until your body is parallel to the floor. Keep pressing your hands together, and hug your inner legs toward the mid-line. Hold for at least 3 full breaths, using your TA for stability.
6) Salabhasana (Locust Pose)
Lie on your belly and bring your arms to your sides, palms facing up. Draw your lower belly toward your spine and lengthen your tailbone toward your heels to engage your TA. Lift your chest off the floor, drawing your heart forward and spreading your collarbones wide. Now lift your legs off the floor. Keep your neck completely relaxed. Stay for 5 breaths.
7) Adho Mukha Svanasana (Downward-Facing Dog Pose)
Come into Downward Dog. To feel Mula Bandha and the TA in this pose, roll your sitting bones toward the ceiling. Then draw your tailbone toward your heels and hug your thighs as if you’re holding a block between them. Exhale; then draw your lower belly toward your spine. Stay for 5 breaths.
8) Anjaneyasana (Low Lunge), variation
Step your right foot forward between your hands into a Low Lunge. Bring your hips over your back knee. Press the top of your back foot into the ground and tuck your tail bone. Place your right hand on a block and reach your left arm up. Bend to the right to create a stretch in the left side of the belly. When you’re ready, inhale back to center; then step back to Downward Dog. Repeat on the other side.
9) Adho Mukha Vrksasana (Handstand), preparation
Stand in Tadasana with your back to a wall. Place your feet a few inches from the wall and hug a block between your thighs. To feel Mula Bandha, roll your pelvis forward and take your thighs back. Then draw your tailbone toward your heels and squeeze the block. Bring the lower ribs toward your spine as you reach your arms up with your palms facing the ceiling. Come onto your tiptoes, using the wall for support.
10) Adho Mukha Vrksasana (Handstand)
Now it’s time to put it all together—upside down. Place your hands a few inches from the wall. Come into Downward Dog. Inhale as you kick up. Use your core muscles to help you reach your heels higher up the wall. Stay for 5 to 10 breaths; then come into a forward bend and relax.
This article was first published in the print edition of Yoga Journal Singapore,
which is now Yogahood Online.
