Core exercises, a key to a successful practice

When I first started my practice,  my main focuses were on establishing flexibility,  learning Asanas and integrating Yoga into my life.     My lower back and hamstrings were so tight that many poses were a real struggle and just learning them and doing them better was the initial challenge. 

Over time,  as I learned more and more about Yoga,   I came to realize that establishing core strength was important both to better my practice and to decrease the chance of back injury from day to day activities.     When I talk about my core, I mean abdomen and lower back muscles. 

To quote a medical professional

"A weak set of stomach muscles can contribute to back problems. Weak abdominal muscles can cause lower back pain by encouraging a forward-leaning posture and less stability when doing spinal motions. Since abdominals work in conjunction with back muscles when bending, straightening or lifting, you could be more prone to back pain with a weak core.

However, you can protect back muscles by strengthening your abdominals through regular exercise. An abdominal routine could be part of prescribed physical therapy for chronic back pain.

There are many exercise routines that improve overall health and also help you strengthen your abdominal muscles, such as swimming, bike riding, jogging and yoga."


 It took me more than one year to  reach the point in my practice where I realized that working on my core was necessary in order for me to achieve more in my practice.     Many poses require a good solid core in order to successfully perform them  (i.e Head Stands)  and more importantly,  core strength is part of good general health,  and having a strong core (and feeling it) is really key to feeling good and healthy.

Sometime in January  (2013) ,  I really stepped up my practice both in intensity and in length of time for each session.     I can really feel the difference pre and post January.  While I practiced often,  I was on a plateau in terms of what I could do.   I did practice often and did have two types of practice sessions  (Yin and Flow) but I could do more.   I also did not do any real core work.    In January,  I decided to model my practice on the Ashtanga Primary Series.   This change really stepped up my practice and I can feel it both in strength and endurance.    I then added a series of  Asanas and exercises that focused exclusively on my core.     I now spend about 20 to 30  minutes prior to any session (unless I am in class and their is only a few minutes between classes) both at home and in my studio doing my lower back warm ups and core exercises.  

I won't bore the non-reader  with what I do but it is a mix of Yoga Asanas  (Boat for example) and general abdominal exercises  (crunches).      Over time,  I have increased the number of repetitions I can do (from 10 to 30 bicycle crunches for example) and how long I can hold them  (Locus and Boat).    Because I keep on adding new Asanas and increasing the number and length of existing ones,   the time commitment has gone up.      It is not easy nor comfortable and I can feel it both in my lower back and abdominal muscles.     

Overall,  I can really feel the effects.   While my back still has issues  (50 years of ignoring it will do that) and is tight especially around the Psoas,  I no longer fear sneezing and bending to pick things up.   The real impact has been on my abdominal muscles.  I can feel the strength in them and combined with my diet,  I can see definition for the first time in 15 years.   I will never have 6 pack abs, but I can now see them and feel them.     That alone is a great accomplishment.      I can now do Asanas that require core strength much easier  (though never perfect)


So  core is a key part of your practice.    It needs to be  (in my opinion) a unique part of your practice and it needs to be practiced with every practice session  (even Yin).       The effects both for your practice,  your health and your physical appearance is worth the effort.