Yoga for Core–And More
Readers, please enjoy this guest blog post by Molly Chanson, author of the new Yoga Wise.
I would be lying if I pretended that for me yoga has always been a spiritual practice. In my 20s, it was exercise, and my intention was focused on my body and its appearance. It wasn’t until I was in my late thirties, after having two kids and feeling lost as a wife and mother, that I started to understand yoga as a practice that offered benefits beyond the physical. I don’t think anyone’s
motivation for adopting a yoga practice is good or bad, better or worse. Yoga does create physical changes. But through Asana, the physical practice, we also gain emotional well-being, and gifts beyond our expectations.
After two pregnancies, my abdominal muscles had separated to the point that three
fingers fit between them; most doctors claimed this would never go away without surgery. This
was also the time when my marriage was crumbling, my yoga practice had fallen away, and
emotionally I felt like I was barely hanging on. I returned to my mat. I started with one minute of
Plank Pose (Phalakasana). Soon, I could sustain the pose for several minutes. I felt stronger, and
surprisingly, more confident. When my jeans started to fit differently, and I could fit only one
finger between the abdominal wall, I started to trust myself.
Yoga teaches us that we have an integrated core, beyond the flattering muscles on the
surface. Our core wraps around the entire lower back and down through the pelvis, allowing us to
stand, balance, and move without pain or injury. As happened to me, when we build core strength
through yoga, we may even regain pieces of ourself. Regardless of our initial motivation, yoga
sneaks in additional benefits—and they always seem to be exactly what we need.
Here is a Plank Practice that will reshape and tone your core.
Stage 1: Plank Pose: Begin on your hands and knees. Step one foot back at a time until your legs are extended behind you. Keep your hips in line with your legs and back, and your spine straight. Your abdominal muscles will engage immediately. Breathe.
Plank Pose
To come out, lower onto your knees, and rest in Child’s Pose.
Woman in Child’s Pose
Stage 2:From Plank, walk your hands back to your feet, lifting your hips as you go, until you are in a standing forward fold. Bend your knees and let the upper body hang. Walk your hands
back out and return to Plank. Do this 3-4 times.
Stage 3: Side Plank and Fallen Star Pose. Side Plank: from Plank, turn onto one hand and raise the opposite arm, keeping legs stacked. Turn back to Plank by lowering the lifted hand, and
move to the opposite side. Fallen Star Pose: from Plank, lift one leg and cross it UNDER the
other. Lift the opposite arm. Keep arms and legs straight; your body will be in a star shape. Do
both sides.
Image via https://pocketyoga.com/assets/images/full/fallen_triangle_L.png
Our thanks to Molly for her guest post! For more from Molly Chanson, read her article “How Yoga Helps You Heal Your Past.”
