Does Your Yoga Practice Align You And Build Core Strength?

By Renee’ Fulkerson

I have found that it isn’t so important how you perform on your yoga mat regarding glamour poses. But, how those real-life postures you practice propel you into a healthy and active lifestyle. In YogAlign, we practice real-life yoga postures engaging muscle groups that you will need for all of your favorite activities and everyday life movements.

My friend Corrine has been showing up for YogAlign practice faithfully for many years now. She is an avid golfer and plays golf with a group of ladies of all ages and backgrounds at least once a week. Golfing is an activity she enjoys on so many levels. The social aspects, being outdoors, and the challenge of the game. I would not teach or advise her to practice Sirsasana or headstand to improve and enjoy her golf game more. What I do teach her is how to engage and build her core strength. Building strong core muscles will provide ease of rotation, balance, and power. Hitting her golf ball farther and follow through with a powerful golf swing.

It all starts with the SIP Breath (structurally informed posture). Breathing is an exercise that is at the center of all actions in which we engage. In YogAlign, learning to breathe from your core – using our primary breathing muscles, and balancing the muscles of respiration to free the ribcage – is one of the most important skills we can learn. (quoting Michaelle Edward’s creator of the YogAlign Method). When practicing the Core SIP breath, you begin to feel the length from the top of your head to the bottom of your feet. Not to mention Aligning you into good posture from the inside out.

Natural curves, spine alignment and soft knees.

The above image shows the spine’s alignment with the body’s natural curves. A cue you often hear in some yoga classes is to pull your navel to your spine. You are inevitably taking all of your spine’s natural curves away and restricting your breathing. We also take care not to practice yoga postures that require you to draw your toes towards you. Why? Because you lock out your knees and, we do not walk with straight knees. Keeping your spine’s natural curves with soft knees allows your body’s natural shock absorbers to give you the gift of lift.

Rotation without collapsing.

rotation is a circular movement of an object around a center (or point) of rotation. In yoga practice, we would refer to this action more as a twist. You have heard the claim that yoga poses, especially yoga twists, detox your body. The liver is responsible for your body’s detox and happens mostly on a cellular level. In YogAlign, we think of our body as globally, not in pieces, and maintaining the ability to breathe when moving through the spiral line. What is so great about the picture above is the rotation/ twist is not wrenched. Meaning there is space between her chin and chest. The openness and ability to breathe have allowed her to engage her core. The Rectus abdominis, transverse abdominis, internal/ external obliques, quadratus lumborum. That core engagement will support her with the power she needs to hit her golf ball farther.

Powerful connection with the ball.

There is a level of confidence in knowing you can trust your body. Knowing that with every YogAlign practice, you are re-programming your internal software. Software/ habits that are going to bring you back to good posture. It takes more effort to be in poor posture than it does to be in good posture. Other muscles that are equally important are the hamstrings and glutes providing proper posture throughout your golf swing. With postures cues – draw your toes back towards you makes it impossible to engage your glute muscles. You will also have a hard time taking a full inhale. Pointing your toes enlists your hamstrings and glutes with ease. Come to standing and place one foot slightly in front of the other. Come up onto the center of your tiptoes engage your inner thighs to feel your glute muscles follow. Then switch feet and come up on to the center of your tiptoes. To add more challenge pulse, up and down by slightly bending the knees. Make sure to have some fun with it!

Balance and follow through.

In the above picture, Corrine’s balance is spot on! Our balance declines with age due to loss of muscle strength and joint flexibility. We spend our early years trying to achieve balance milestones first steps, riding a bike, hopscotch, cartwheels, and riding a skateboard. As an adult we are still achieving balance milestones in tennis, golf, running, and dancing. Maybe you are not the athletic type? Walking across the room or down the block requires balance. Standing from a chair, going up and downstairs, carrying packages. A balance posture in yoga is Vrikshasana or tree pose. However, there are so many other real-life ways to practice balance. Practice squatting instead of bending over (also protects your low back). Practice sitting down and standing up from a chair without using your hands. In YogAlign, we add limbs/ arms to our tree. Our arms move about at different heights and levels. For more of a challenge, we will also come up onto our tiptoes in tree pose. Try it! It can be more challenging than it sounds.

A birdie was achieved.

From the height of her peak balance back into proper posture with ease. The transition has become instinctual due to the kind of real-life postures practiced on the mat. By thinking of our body globally and not in pieces, movements begin to benefit us as a whole. Recap a squat engages muscles, builds balance, and protects the low back when picking things up. Tree pose a balance builder, move arms about explore proprioception. Then come up onto tiptoes and engage inner thighs and glutes. Don’t be afraid to question some of the postures you practice that do not feel good to you. Avoid practicing postures that pull you apart because you feel tight and possibly destabilizing joints and tendons. Practice postures that put you together create confidence, strength, and power. Point your toes like a dancer during leg circles stabilizing the hip joint. If you feel or hear a grinding stop, and re-adjust posture. Make a bigger or smaller circle, point-toe more or avoid that posture altogether. Evaluate your yoga practice. Can you breathe while in postures, see and feel the positive effects?

Does your yoga practice align you and build core strength?

YogAlign is simply the art of being in your structure and breath. It is pain-free yoga from your inner core. We actively seek out positioning, alignment, and movement that reflects how we move in daily life. To me, YogAlign is movement, health, fitness, and fun.

Cheers to you Corrine!

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