Popular core stability exercises include exercises like planks. But, what do you do if you struggle with wrist or shoulder issues in planks? You flip things upside down with this 15-minute class, somatic yoga for core stability and strength. It’s all on the floor. But, don’t be fooled into thinking it’s easy! Are you ready for a core challenge?
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Somatic Yoga for Core Stability
Begin lying on your back, with a short moving warm-up scan, in an arch and flatten. This somatic yoga for core stability progresses linearly from here by adding arm movement and pelvic awareness. By adding in arm movements we can assess how our body, and core, behave in relation to the limbs. Place one hand behind the head and the other remaining extended back, add on a small crunch. SMALL! Can the extended arm remain in line with the head?
Repeat with arms in the opposite pattern then move onto the legs. With the arms lengthened back can you contract the core and lift one leg slightly away from the floor? Is your lower back rising up? If so maybe you need to regress the exercise.
Doing the legs individually allows us to notice if there is a difference right to left in our core strength. From here the next obvious progression is doing one arm and leg. For this practice we’ll work on lifting the opposite arm and leg. Again do both sides.
The challenge from here is can you lift both legs, and keep the core engaged? Then try the upper body. Again can the arms stay lengthened back. It’s actually easier to lift the arms higher!
For the grand finale of this yoga for core stability practice the optional challenge is to lift both arms and legs together! Don’t be fooled. It looks easy. But with the core engaged very difficult. Especially if you keep the arms and legs lower to the ground!
End the practice with a little dynamic twisting. Then repeat the scan from the beginning before coming up into seated to breath, ground and center.
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- Do you work on core stability?
- What’s your favorite core stability exercise?
- How strong is your core strength?