Core stability refers to the muscular control essential to stabilise the body during movement. Different core muscles stabilise the lumbar spine (lower back where the spine curves inward towards the abdomen) and the pelvis during movement. The movement could be running, jumping, swinging a golf club, simply bending forward to tie a shoe lace or reaching for a book on a high shelf. Yoga postures help strengthen these core muscles for stability and balance in the body.
Core muscles help maintain a posture, prevent lower back pain, tension and injuries in the body when you play sports or perform your day-to-day physical activities.
Core muscles protect your spine and internal organs. During pregnancy, they play a crucial part during labour and delivery.
Major core muscles include abdominal muscles, the erector spinae and the pelvic floor. Abdominal muscles include transverse abdominis, rectus abdominis, internal and external oblique which are located between the ribs and pelvis. Erector spinae are long muscles which extend from the lower back to the neck and the pelvic floor muscles include gluteus, hip abductors and hip flexors.
How yoga helps
There are several hundred postures in yoga which work on making the core stable. Postures, such as naukasana (boat pose) and variations, santolasana (plank pose), ek hastha santolansana (one arm plank), cause the abdominal and back muscles to contract thus making them stronger.
Dhanurasana (bow pose) contracts the entire posterior chain, from your hamstrings to your neck. It not only strengthens the back and gluteus, but also stretches the anterior chain, from your knees to the throat.
Sethu bandhasana (bridge pose) contracts your back muscles and pelvic floor to build strength while also stretching the hip flexors. However, these set of postures must be complemented with forward bends, such as janusirasana (head to knee) which stretches your back and spinal twists, such as merudandasana (spine column pose), for a complete workout.
Advanced yoga postures, commonly known as the head stand, shoulder stand, scorpion pose and eight angle pose, also require good core stability. I will discuss this later in detail.
The postures listed below must be practised regularly before you attempt the advanced postures.
Contraindications: If you have any spine- or pelvis-related issues or injuries or if you have undergone any surgeries, consult your doctor before you practise this regime. This routine should be practised under the guidance of a professional.
Next week: Stay cool this summer with yoga
Practice of the week
Begin with a set of 12 suryanamskars (sun salutations) to open up your muscles and joints.
NAUKASANA variation
PARIPURNA NAVASANA
SANTOLANASANA
SANTOLANASANA – I
EK HASTA SANTOLANASANA
DHANURASANA
SETU BANDHASANA
JANUSIRASANA
MERUDANDASANA
Relax in shavasana (corpse pose) for 2 minutes while you close your eyes and focus on your breath before you carry on with your day.
This is an interactive series, in which we will bring you practical tips
on daily living, inspired by the vision of yoga. Write in to tabloid@gulfnews.com with your questions and doubts regarding enhancing your lifestyle through yoga. For more information, call 800-YOGA (9642) or log on to artisticyoga.com