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CORE STRENGTH
DEVELOPING THE BANDHAS, BELLY & BACK
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Image by Medienstürmer
Benefits of
CORE STRENGTH
STABILIZE THE BODY

Core strength involves more than just your abdominal muscles—it also includes your lower back, hips, pelvis, and deep stabilizing muscles that support the spine.

Strengthening the core decreases back pain, improves balance, stability, posture, and long-term wellness.

With increased stability and strength in the power center, one can literally stand taller and feel more confident

Image by Medienstürmer
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HALF BOAT POSE
CORE STRENGTH FOR ALL LEVELS

Begin seated, leaning backward. 

Lift both legs up, bringing the shins parallel to the floor.

Extend the arms alongside the legs.

To take it up a notch, stretch one leg, then the other, then both.

Breathe!

Image by Medienstürmer
WHAT ARE BANDHAS?
INTERNAL LOCKS THAT STABILIZE

Bandhas are internal locks that we can engage to help direct the flow of energy in, out, and through the body.

Engaging bandhas in the base of the perineum and in the low belly can help us to stabilize the core and even lift ourselves up off of the ground!

As you are seated, slightly lift the perineum, as though stopping going to the bathroom. At the same time, draw in the low belly below the navel. Feel the support for the core and low back.

Engage your bandhas during core strengthening exercises, when lifting up, in forward folds, inversions, and anywhere that stability is needed.

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CROW POSE

Generate deep core strength with this favorite arm balance.

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boat pose

Challenge yourself by straightening the legs. Try to hold for 5 rounds of 5 breaths each.

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CORE POSES
MOVEMENT

IS MEDICINE
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