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Summer of Core Day 24: Mointain Pose/ Pelvic Floor Awareness

Happy Saturday (again)! Our last Saturday of Summer of Core!

Is it me, or has this month flown by? I hope that however fast August seems to have gone by for you that your core, at least, has been feeling like it’s been putting in some long hours!

Today, similar to last Saturday, we are going to be doing an exercise that can be done anywhere at any time: Mountain Pose, tadasana in Sanskrit.

For those of you who have been to my class, you know that I like to go through a long series of body awareness to get into a full Mountain Pose. After finding the feet and strength in the legs, we travel right up into our pelvic floor. But what is the pelvic floor?

pelvic_floor

Here’s an illustration of a female body, identifying the pelvic floor. Men have pelvic floor too!

In short, it’s the muscle that keeps everything from falling out.

Finding the pelvic floor, however, can be difficult. But there are a couple of ways:

  • Imagine you’re zipping up a tight pair of pants. Feel your low abs pull up and in, as if you’re lifting from the ground up.
  • Imagine wading into cold water. When it gets to your pelvic area, you cinch up.
  • It’s a similar feeling to retaining urine, though with less urgency!
  • Kegels! Kegels are a contraction and relaxation of the pelvic floor muscles. If you’ve done Kegel exercises before, you have worked your pelvic floor! To keep the pelvic floor engaged, don’t release, but continue to contract gently, feeling a subtle lift.

Hopefully, one of these ways will work for you. Remember that this is a subtle move. You should be able to keep your pelvic floor lifted and engaged while breathing, even with deep, yogic breath.

Moving into Mountain

  • Standing with your feet hip-width apart, close your eyes.
  • Imagine your feet rooting into the ground, forming your foundation.
  • Allow the ground to push up into your feet, drawing that energy up your legs.
  • Lift your kneecaps, engage your thighs.
  • And now lift the pelvic floor!
  • Feel your low, deep abs engage and lift, followed by a lifting throughout your entire spine.
  • Reach to the sky from the crown of your head.
  • Relax your shoulders down and back, away from your ears.
  • Stretch your arms long, reaching through your fingers, palms forward.
  • Draw your ears back in line with your shoulders.
  • Soften the muscles in your face, your jaw, your throat.
  • Pause and breathe.

Foundation for Everything

Mountain pose is a fundamental pose for all standing postures, and I like to bring a reminder into my classes to think about your posture and engagement in mountain pose in many other positions. It’s especially helpful in balancing positions, as the act of lifting from your center, getting long and stable, engaging your core and standing tall will give you a stronger ability to hold a balancing pose.

Do It All Day Long

So today, and for the rest of the weekend, take time to check in with your pelvic floor, while you’re washing dishes, or watching TV or reading a book, or sitting at a baseball game (which I will be doing later). Get used to that feeling and give yourself permission to bring it into a daily practice.

See you on Monday for our last three days of Summer of Core!

~ Shoshana

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Summer of Core Day 23: Hip lift –> Jack Knife

We’re going to get onto our backs today, with a move that gets deep into the transverse abdominis.

Hip Lift

This move can be done simply by lifting the hips with the legs extended toward the sky. You’ll definitely start to feel it after a couple of lifts if you use lots of control.

Let’s Do It

  • Lie flat on your back, your arms alongside your body.
  • Extend your legs to the sky.
  • Inhale, lift your hips toward the sky, reaching the souls of your feet up as well.
  • Exhale, lower all the way back down slowly, with control. Legs stay lifted.
  • Repeat five to 10 times.

Add on To It

For a bit more dynamic work, add an upper body reach, coming into the Jack Knife exercise.

  • On your back with your legs elevated upward, extend your arms behind your head.
  • Take a big inhale to stretch long.
  • Exhale, reach your hands to touch your feet, while reaching your feet to touch your hands.
  • Your hips and shoulders should come off the ground as you reach.
  • Inhale, return to position one.
  • Repeat five to 10 rounds.

Have fun with this one!

~ Shoshana

Summer of Core Day 22: Forearm Plank Burn

Don’t be scared by the title. Today’s move is strenuous, BUT we have been going for 22 days! We should be getting very strong.

So…staying with forearm plank, today we’re adding in some leg moves to make hanging out in plank a little more dynamic. We’ll work a little into our obliques as well.

Let’s Do It

  • Begin in your strong, straight forearm plank.
  • Inhale, lift your right leg.
  • Exhale, pull your right knee to the outside of your right arm.
  • Inhale, stretch your right leg back out.
  • Exhale, lower it to the ground.
  • Switch sides.
  • Repeat as many rounds as you can handle, trying to keep a strong, straight plank throughout.
  • Rest in child’s pose.

A Word on Shoulders

Our shoulders are made up of lots of muscles and ligaments and a ball and socket joint, which can be very unstable. Think about shoulder dislocations, or rotator-cuff tears—not uncommon!

There are a lot of ways to strain or injure your shoulders. I still suffer from an old high school volleyball injury to my right shoulder, which gets irritated when I don’t keep my shoulder strong or in good alignment.

Forearm plank is a really great way to strengthen the muscles in your shoulders. But if you start to feel like your form is falling apart, like you’re sagging, and the integrity of your alignment begins to falter, come out of the pose and rest. There’s no reason to push beyond your limits.

Always listen to your body!

~ Shoshana

Summer of Core Day 21: Dolphin Push-Ups

Today we continue to build on our strong forearm plank with Dolphin Push-ups. You may have done some of these in class with me, or maybe you’ve done them somewhere else. If you have, you know that these not only target the abs, they really work your shoulders as well.

For me, breath is key to this move, as I use it to flow between Dolphin and Forearm Plank.

Watch the lovely and talented Susan Leslie demonstrate below.

Susan teaches at 4:30 today at Soul! Check out her class…maybe she’ll do some Dolphin Push-ups?

Let’s Do It

  • Come to your strong forearm plank, knees lifted.
  • Walk your feet in a little bit to get your hips high, but not all the way into a full Dolphin pose.
  • Inhale.
  • Exhale, begin to lower your body, stretching your nose over your wrists, landing in forearm plank.
  • Inhale, lift your hips, pressing your forearms into the ground.
  • Repeat five to 10 rounds.
  • Rest in child’s pose.

Keep in Mind

  • Keep your core engaged throughout, belly pulled to spine.
  • Move slowly with your breath, full inhale, full exhale.
  • Drop your hips low enough so you are flat in your forearm plank.
  • Don’t let your shoulders come farther forward than your elbows.

This move is in no way easy, but it’s such a great one for building strength that will come in handy for the rest of your yoga practice, and whatever other activities you do. I find that when I’m spending a lot of time on my bike, especially my triathlon bike with its aero bars, Dolphin push-ups help me build the stability in my shoulder girdle and core I need to maintain good form.

Hope you have fun doing this one!

~ Shoshana

 

Summer of Core Day 20: Sphinx Roll Up

This move is one of my all-time favorite core exercises because you can go slowly and deliberately and really feel what’s going on. Plus, you get a really nice chest and shoulder opener in the process.

If you’ve never done this one before, make sure to go slowly and methodically for maximum benefit.

Let’s Do It

  • From forearm plank, come onto your belly. Keep your elbows under your shoulders and your forearms extended on the ground, palms flat on the ground.
  • Roll your shoulders back and extend your chest forward into sphinx pose.
  • Gaze straight ahead.
  • Inhale and expand more in your chest, feel your belly button.
  • Slowly exhale, start to drop your gaze toward your belly. As you do, lift your belly off the ground, then your hips and then your thighs until you’re in a kneeling forearm plank.
  • For an extra challenge, tuck your toes under and lift your knees into full forearm plank.
  • Inhale in forearm plank.
  • Exhale, begin to slowly roll down onto your thighs, hips, belly, lifting your gaze and returning to sphinx.
  • Continue through three to five rounds, moving slowly with your breath and feeling the articulation of your spine the whole way up and down.

Here’s Susan Leslie giving a fantastic demonstration of Sphinx Roll Up for us. Susan is a gifted kids yoga and vinyasa yoga instructor. She teaches at Soul Wednesdays at 4:30 and a kids class at Barre Energy on Thursdays at 4 p.m. If you have elementary-aged kids, Susan’s class is a wonderful way to immerse your kids in a playful yoga practice.

I hope you’re having fun with this month of core! I certainly am enjoying it. Please let me know if you have questions, comments, ideas. I love to hear your feedback! Come to Soul at 9 a.m. and/or 4:30 and practice with me!

~ Shoshana

Summer of Core Day 19: Forearm Plank

Well, here we are at Week 3. Incredible, right?

Normally, I’d say let’s continue on with adding five seconds on to your plank, which you can, but I am structuring this week around forearm plank, so if you’re comfortable doing your plank on your forearms, do it and add five seconds to last week’s plank time.

Alignment Points to ConsiderForearmPlank

  • Stack your elbows under your shoulders. A good way to figure this out is to set your elbows on the ground and wrap your hands around the outsides of your elbows. This enables you to use the length of your forearm as a measure to line up your elbows under your shoulders.
  • Start on your knees. Just like in straight-arm plank, understanding the engagement in your lower abdominals, turning them on, so to speak, is the main point of control here. Lower your hips enough so you have good core engagement, your abs are working and your back is flat.
  • When your kneeling plank is solid, lift your knees. Stay in a flat line, like a board, shoulders, hips, heels making a straight, diagonal line.
  • Keep your shoulder strong. If you feel your chest sagging or your shoulders slipping up toward your ears, press down through your forearms to get those shoulders flat and your chest broad. You’ll be working your shoulders a lot in this variation, so drop to your knees if your form starts to disintegrate.

Building strength

This week you should be holding your plank at least 10 seconds longer than you did the first day. That’s a great improvement. Keep it going. Make sure to record your time so you have it for next week!

Let’s Practice Together

Join me Tuesday in class at 9 a.m. for vinyasa flow and at 4:30 for Active Recovery at Soul, where we’ll go through some of last week’s and this week’s moves together.

By the way, Active Recovery is a great class for anyone who is a little tighter than the average yogi. I structure the class to get the body very warm so we can move into deep stretches and restorative poses with more ease. I love teaching this class, and if you haven’t tried it yet join us at 4:30 on Tuesday!

~ Shoshana

Summer of Core Day 18: Core Everywhere

Happy Saturday!

Today’s core exercises is less an exercise and more an act of awareness. Saturdays can be busy, I know mine is, and it doesn’t always leave room for a regular yoga practice.Strong-Core-2

So for today, your goal is to be aware of your core throughout the day. That means, while you’re out doing your shopping, watching your kid’s soccer game, having drinks with friends, pause to mentally check in with your core.

As yourself:

  • Am I standing up tall with an engaged core?
  • When I’m sitting am I slumping or keeping my core strong?
  • Can I walk tall with my abs pulled in and up?

These are things to notice today. No self-judgment, no body shaming, no self-deprecation, just awareness of how you’re holding yourself and how you can use your core to improve your posture and stay strong throughout the day.

And if you do find some extra minutes to get in some deep core work, take another stab at your plank.

Have a great day!

~ Shoshana