Core Stabilizers aka "The Powerhouse" and "Abdominal Wrap"

In general, people are either too rigid (lots of strength with little mobility) or too bendy (lots of mobility with little strength).

Core stability is delicate a balance of strength and mobility — the balance of strong but flexible core muscles: found not just in the front of the body, but the back and wrapping around torso.

In Yoga the “Abdominal Wrap” muscles include

• Transversus Abdominis
• Internal Obliques
• External Obliques
• Serratus Anterior
• Lower Trapezius
• Latissimus Dorsi

And in Pilates the “Powerhouse” muscles

• Transversus Abdominis
• Internal Obliques
• External Obliques
• Rectus Abdominus
• Erector Spinae
• Multifidius and Rotators

I prefer to merge the two and call them simply Core Stabilizers.

Transversus Abdominis (TVA)

The innermost muscle of the abdomen. It connects posteriorly (in the back) at the thoracolumbar fascia and anteriorly (in the front) at the lower ribs and at the pelvis. The muscle is essentially horizontal. The important thing to know is that when you contract your transversus abdominis, it’s like tightening a girdle, squeezing or cinching the core of your body. Hence its nickname as the “corset muscle”. An easy way to find this muscle is to wrap your hands on your side and cough. Training the TVA is what will give you a flattened belly, not the Rectus Abdominis (the six pack muscles).

Internal Obliques

These muscles attach at the lower ribs, iliac crest, and at the pubis. The fibers run essentially up-forward to down-back. They work in conjunction with the transversus abdominus compressing into the core of the body. They bilaterally flex the spine, and in conjunction with the external obliques on the opposite side, they unilaterally rotate the vertebral column.

External Obliques

The external obliques attach to the outer surface of the ribs where its fibers interweave with the Serratus Anterior and Latissimus Dorsi. The average direction of the muscle fibers is perpendicular to those of the internal obliques: up-back to down-forward. These muscles bilaterally flex the vertebral column anteriorly (forward), and in conjunction with the internal obliques on the opposite side, they unilaterally rotate the vertebral column.

Rectus Abdominis

The most superficial (closest to the surface) abdominal muscle. Contraction of this muscle will flex the spine anteriorly (forward). But it also assists the other three abdominal muscles in compression of the abdomen. Because of its visibility (6-pack muscle) most mistakenly try to train this muscle and ignore the deeper muscles.

Serratus Anterior

Originates at the top 8 or so ribs and inserts along the inside of the shouderblades. Its often called the “boxer’s muscle” since it’s responsible for pulling the shoulderblade forward and around the ribcage (protraction) when throwing a punch. We feel it when doing the “cat” position from cat/cow or when pressing the floor away in the plank position. It is important in shoulderblade stabilization.

Lower Trapezius

The Trapezius is a very large, superficial, and multidirectional muscle that has three regions. In relation to core stabilization, we’re only concerned with the lower region that depresses the shoulderblade (pulls them down the back towards the hips). A key function in backbends and inversions.

Latissimus Dorsi

The larger, flat, dorso-lateral muscle on the trunk, partly covered by the trapezius. The latissimus dorsi are responsible for extension, adduction, and internal rotation of the shoulder joint. Typical exercises to strengthen your Lats are Pull-downs or Pull-ups, However, in relation to core stabilization, we are mostly concerned with its synergistic role in extension and lateral flexion of the lumbar spine. This is the muscle that brings the chest up and forward between the arms in Urdhva Mukha Svanasana (upward-facing dog).

Erector Spinae

Muscles that run the length of the spine. They vary in size and structure along the vertebral column: narrow and pointed near the sacrum, thick in the lumbar region, then separating into three columns and thinning until they insert the ribs and vertebrae. The Erector Spinae is responsible for bilaterally extending the vertebral column.

Transversopinalis: Multifidus and Rotators

The multifidus is a very thin muscle. Deep in the spine, it spans three joint segments, and works to stabilize the joints at each segmental level. The rotator spinae are found beneath the multifidus in the thoracic (upper back) region and are involved in postural control. Together they are small, deep muscles that connect vertebrae from the neck to the lower back. They extend the vertebral column and initiate rotation of the spine.

As you move through your next Yoga or Pilates practice, take a moment in each pose or exercise and consider which muscles you’re using. Then consider which muscles you ~should~ be using. They are not always the same.

Namaste.

Avoid Injury in Surya Namaskar

Surya Namaskara (Sun Salutations) are a wonderful way to heat up stiff muscles, increase circulation, build strength, open up the body, and generate energy preparing you for a deeper asana practice. Its no wonder they’re normally found towards the beginning of a Yoga sequence.

You can also think of the Suryas as a physical mantra. And while there is potency in repetition there is also the potential for repetitive stress injuries and the hamstrings, shoulders, wrists, neck, and low back are all at risk if one doesn’t do them with care.

The Suryas are essentially a series of forward and back bends all moving in the sagital plane, meaning that the body comes into flexion and extension but it never moves from side to side (coronal plane) and never twists (transverse plane). This makes the Suryas very imbalanced where our bodies are concerned. This is why it is very important to not introduce other potentials for injury.

To safely perform Sun Salutations, we need abdominal and upper back strength, as well as shoulder and hamstring flexibility. Upper body and arm strength as well when performing the “jump back to Chaturanga”. It is extremely important that you land with bent arms in Chaturanga rather than jumping back to Plank and straight arms. The reason for this is that bent elbows will absorb the weight whereas straight arms will jolt the shoulders damaging them over time.

The following are a list of modifications to various postures that make up the Surya Namaskar. There is no shame in taking a modification while striving for the full pose over time. And there is no shame taking a modification if our body is exhausted and not performing to the level it was yesterday.

Modifications

Uttanasana (Forward Fold Pose) & Ardha Uttanasana (Half Forward Fold Pose)

• If you have tight hamstrings, first try taking the feet hip-width apart, if you still cannot touch the floor with a straight back, place the hands lightly on the shins so the arms aren’t hanging in space or slightly bend the knees.

Adho Mukha Svanasana (Downward Facing Dog Pose)

• If you have tight hamstrings, try taking the legs wider apart. If that doesn’t work, you can slightly bend the knees though the wider stance should be tried first.
• If you have tight shoulders you can turn your hands out slightly

Chaturanga Dandasana (Four Limb Staff Pose)

• If your lacking the strength to perform Chaturanga with a neutral spine and broad shoulders, come into plank and lower slowly all the way to the floor passing through Chaturanga. Another option is to come to the knees before lowering to and holding Chaturanga.

Urdhva Mukha Svanasana (Upward Facing Dog Pose)

• If Upward Dog is too extreme, do Bhujangasana (Cobra Pose) instead. Other options are taking the legs wider than hip-width, or curly the toes under.
• If you have tight shoulders, you can turn hands out slightly just like in Adho Mukha Svanasana

Virabhadrasana I (Warrior I Pose)

• Low Crescent Lunge with the knee on the floor or a High Crescent Lunge with the back heel lifted and back leg Straight.

Remember to practice Ahimsa (non-violence) when doing Yoga. We want to feel the pain of exertion not the pain of doing our body harm. So take modifications when needed. If you’re having a tough day or the practice becomes harder, acknowledge that and act accordingly.

Avoiding injury so we can continue to practice is paramount!

Namaste.