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.

Tadasana In Each Asana

Most of us tend to get sloppy when doing Tadasana (Mountain pose) so lets take a couple minutes to get reacquainted with this foundational pose.

To come into Tadasana we stand with our feet together (or just slightly apart if that’s more appropriate for you body). Press down through all four corners of the feet trying to disperse the weight evenly. Firm in the side arches.

Drop the tailbone slightly towards the floor and release the inner thighs to the wall behind your to keep from clenching the buttocks. Gently firm in the belly and side hips.

Shoulderheads are back, keeping broad across your collarbones, and shoulderblades release down your back.

Lastly lengthen up through the crown of your head.

If you’re doing Tadasana correctly, your entire body is working to keep you in this perfect alignment. Too often we don’t use our muscles to keep us upright but rather slouch and hang in our joints causing pain and injury over time.

Earlier I called Tadasana a “Foundational Pose”. This is because the actions we perform when in Tadasana can be found in almost all other Asanas (postures).

Lets take a moment to consider Plank or Chaturanga Dandasana. While the body is parallel to the earth rather than perpendicular you can still find Tadasana in this asana. Tailbone is lengthened down towards the heels, inner thighs lift up towards the ceiling, belly and side hips are gently firmed in, collarbones are broad, shoulderblades pull away from the ears, and the entire body is lengthening (pressing out through the heels and crown of the head).

Next consider Virabhadrasana III (Warrior 3). Very similar.

My challenge to you: when you next practice yoga, be mindful and try to find Tadasana in as many asanas as possible.


Namaste.

Healthy Hips

The hip is a ball and socket joint and has great range of motion, moving in all three planes of movement

• Forwards (flexion) and Backwards (extension) — Sagital plane
• Side to side, Abduction/Adduction — Coronal plane
• Rotation — Transverse plane

Our hips tend to hold a lot of the tension in our body — along with the shoulders — so it’s important that they remain flexible and strong.

This means that we need to be aware of all the muscles that affect our hips and work to keep them in balance by both stretching and strengthening each muscle involved.

Hip Flexors
Muscles

• Psoas (primary hip flexor)
• Iliacus
• Quadriceps (only Rectus Femoris) The Vastus Intermedius, Vastus Lateralis, and Vastus Medialis extend the knee
• Sartorius (longest muscle in the body, rotates externally)

Function

• Prime movers
• Lifts leg forward
• We spend a lot of time with our hips in flexed position (sitting, driving), this leads to tightness and restriction of hip extension.

Asanas

• Poses that will stretch the hip flexors include: Vira I (back leg), Pigeon (back leg), Extended Low Lunge, Setu Bandha Sarvangasana, Ardha Bhekasana, etc.
• Poses that will strengthen the hip flexors include those that lift the leg forward: Navasana, Utthitha Hasta Padangusthasana, etc.

Hip Extensors
Muscles

• Hamstrings (all 3)

1. Semimembranosus (extension, slightly internal rotation, knee flexion)
2. Semitendinosus (extension, slightly internal rotation, knee flexion)
3. Biceps Femoris (extension, slight external rotation, knee flexion)

• Gluteus Maximus (extension, external rotation)

Function

• Lifts leg backward
• Often restricted movement due to tight hip flexors from sitting all day.

Asanas

• Poses that strengthen the hamstrings include backbends, Utkatasana, etc.
• Poses that stretch the hamstrings include forward bends

Abductors
Muscles

• Gluteus Medius (abducts and internally rotates)
• Gluteus Minimus (abducts and internally rotates)
• Tensor Fascia Latae – TFL (internally rotates and counters posterior tendency of Glute Max)

Function

• Move the leg away from the centerline of the body
• “Firm in the side hips”
• Keep pelvis stable and aigned when standing on one leg
• Contract with every step you take and tend to be stronger than Adductors

Asanas

• Poses that will strengthen the Abductors: Any standing pose, Vrksasana (standing leg), etc.
• Poses that will stretch the Abductors: Garudasana (top leg), Supta Hasta Padangusthasana (when leg crosses over the body), etc

Adductors
Muscles

• Adductor Magnus
• Adductor Brevis
• Adductor Longus
• Pectinius (restricts extension and rotation…what restricts Vira I)
• Gracilis

Function

• Move the leg towards the centerline of the body and provide hip joint stability
• Origin at pelvic bone and attaches along femur

Asanas

• Poses that will strengthen Adductors: Garudasana, Neutral Rotation Poses with block between thighs (Tadasana, Utkatasana, Navasana, backbends), Arm Balances (Bakasana, Bhujapidasana, Tittibhasana), etc.

Hip Rotators
Muscles

• Gluteus Maximus (also a hip extensor, is the strongest external rotator)
• Deep 6

1. Piriformis (sits atop sciatic nerve)
2. Gemellus Superior
3. Gemellus Inferior
4. Obturator Internus
5. Obturator Externus
6. Quadratus Femoris

Function

• Externally rotates the leg
• Lots of power, propels you when running
• Other sports tend to make them really tight
• Can be a problem in Yoga
• When the Piriformis is tight or shortened, it can compress the sciatic nerve causing pain in the sacrum and down the back of the leg.

Asanas

• Poses that will strengthen the Hip Rotators: Externally rotated poses, Vira II (bent leg), Trikonasana (front leg), transition between Trikonasana & Ardha Chandrasana
• Thread the Needle and Supasana (forward) will stretch

Safety
In general standing poses are the safest hip openers, followed by reclined hip openers, then seated hip openers.

Transitions that are easiest on the body are moving from Externally Rotated Standing Postures to External Balances to Neutral Standing Postures to Neutral Balances.


Namaste.

Back Pain

Have you ever had a really tough Yoga or Pilates class and woke up with back pain the next day?

Back pain isn’t inherently bad; the type of back pain determines if it’s good or bad.

When we do exercises that work our back muscles, often we cheat and use other muscles instead. So when we’re forced to actually work those back muscles, they’re sore the next day, just like lifting weights can make you sore.

A typical “cheat” is in Bhujangasana (Cobra pose). We are lay on our belly, legs extended straight back behind us and hip width apart, hands our under our shoulders, we draw the shoulderheads back, shoulderblades sliding down our back, and peel our chest up off the floor, coming into a mini-backbend, the navel pulling towards the spine (rather than pushing into the floor) to support the lower back. Often we use our arms to push ourselves up into the pose. This wrong on two fronts. The first is that it defeats the purpose of working the back muscles. And the second I’ll talk about in a moment. So next time you do Easy Cobra, try lifting your hands off the floor and see how far you body dips back down to the mat. If you don’t dip down at all, you’re using your back muscles to achieve the backbend, which strengthens the back muscles, the spinal stabilizers, and yes you may be a little sore in your upper back the next day if you’ve done a lot of them.

The second reason why this cheat is bad is that by using the arms, we can force much more of backbend than our body is able to safely handle. When we force a backbend, the lumbar spine (lower spine) is what takes the most amount of pressure and we pay for it the next day with a sharp pain in the lower back.

Other misalignments that can cause bad back pain when doing backbends are:
• Allowing the legs to splay. This crunches the sacroiliac joint (SI Joint) and causes lower back pain.
• Not pulling the shoulderheads back and the shoulderblades down the back. This reduces the amount of bend in the thoracic (upper) spine making the lumbar (lower) spine take all the pressure. Again this causes lower back pain.
• Throwing the head back and jutting the chin. This crunches the cervical spine (back of the neck) and causes neck and shoulder pain.
• Not engaging the abdominal muscles. Even through we’re doing a backbend and the front of the body is stretching while the back of the body is working, we shouldn’t let our belly go slack. By gently pulling the navel in towards our spine, we support our lower back and reduce the likelihood of pain the following day.

Backbends should be graceful arcs…think of a drawn bow. At no point should they have a jagged point like one might see in an arrow.

And anytime you’re doing backbends, you should bring your body back into balance with forward bends to counteract the stresses placed on the body. And if the backbends were deep backbends, do a transitional pose/exercise between it and the forward bend. Twists are great for neutralizing the body. Think of it as the ginger that refreshes the palate before eating your next bite of sushi.

In general, if the pain you feel is superficial (close to the surface) and you feel a good stretch as you move, it’s likely sore muscle pain. If the pain you feel is deep and sharp with any movement or when not moving, it’s likely due to improper stresses placed on the body.

In Yoga one of the Yamas (precepts of social discipline) is the concept of Ahimsa (non-violence). I ask my students to practice this principle during their exercise. Discover the difference between the pain caused by exertion versus the pain caused by doing harm to the body.

Listen to your body. If something doesn’t feel right when you’re doing it, it likely isn’t right.


Namaste.

Yoga Retreat Oct 9th-11th at the Yoga Lodge

Last weekend I was at a Yoga Teachers Retreat at the Yoga Lodge on Whidbey Island. It was a true treat.

One of the clubs I teach at will be hosting a retreat Oct 9th-11th. If you're interested in attending, here's the details. Unfortunately, I'll be working so I can't attend.


Join the Redmond Athletic Club Yoga Retreat and immerse yourself in a peaceful place that calms your mind and allows you to step away from demands of daily life, relax, and let go.

The Yoga Lodge is a beautiful sanctuary; a world away from your own. In three shared rooms, the lodge sleeps 11. If you prefer to camp onsite or stay offside we’ll still enjoy meals as a group. Maximum capacity is 20.

Fees include 7+ hours of yoga practice/meditation, mostly organic vegetarian meals and shared accommodations/bath for those staying onsite. Ferry costs and transportation aren’t included. The lodge also offers a sauna, a private pond, trails, and meadow, space to enjoy writing, reading, or a nap.

Schedule
Friday, Oct 9th
3:30pm Check in
5-6:30pm Active Yoga
6:30-8pm Dinner
8:30-9:15pm Restorative Yoga

Saturday, Oct 10th
7-8:30am Active Yoga
8:30-9:30am Breakfast
9:30am-1pm: Free time
1-2pm Lunch
2-5pm Active Yoga
6:30-8pm Dinner
8:30-9:15pm Restorative Yoga

Sunday, Oct 11th
7-8:30am Active Yoga
8:30-9:30am Breakfast
12pm Sack Lunch and check out

Pricing
$350 Retreat with Lodging/Meals
$310 Retreat with onsite Camping/Meals
$190 Retreat with Meals only

Contact Redmond Athletic Club to sign up
425.883.4449

Duty

“No one should relinquish his duty even though it is flawed — all actions are enveloped by flaws as fire is enveloped by smoke.” — Excerpt from the Bhagavad-Gita

Last weekend at a Yoga Teachers Retreat my group was asked to take the above excerpt and present it to our peers the next day.

As with anything determining the meaning behind specific words is key to gaining understanding.

Lets begin with the word “duty”. Does duty mean taking out the trash, doing homework, going to work, taking care of our family? I think in this case, we can take “duty” to mean “Dharma”.

Dharma essentially means the natural law of things. In the context of this quote, I believe it means one’s purpose in life.

The Bhagavad-Gita tells us that we have the right to action, the right to work, the right to duty. But we do not have the right to the fruits of those actions, work, or duty.

We need to give up selfish attachments and do our best without insisting that things turn out the way that we want them to.

Once we can accept this attitude, we are freed. Freed to act, freed to work, freed to do our duty with a clear mind and unburdened heart.

The idea is “surrender”. Once we have surrendered to Dharma, we do not act. We allow actions to flow through us.

And no one relinquishes Dharma, then all is perfect, there will be no flaws.

We are not things of name and form, we are not a world of innumerable separates; we are one. See yourself in everyone, in everything around you. All is but a partial reflection. With this partial reflection illuminating but one small part of a whole.

If you have read the Bhagavad Gita, then you do not understand. But study the Bhagavad Gita, contemplate the truths revealed in the Bhagavad Gita, then all magically snaps into place. Connections of thought and ideas coalesce and we are reminded of that single truth: All is the same, all is one, separateness is an illusion.

As teachers and practitioners we know this, we say as much, we share the message with others. But everyone once in a while we must stop the parroting and internalize the message, reconnect with it, know it for what it is.

Like the Yoga Sutras, I believe the Bhagavad Gita, the Dhammapada, and the Upanishads are meant to be read and re-read. Each time something new resonates within yourself, each time you gain more knowledge, more understanding.

My teacher trainer, Catherine Munro, put it best:

The Sutras are meant for deep contemplation throughout the entirety of your life. The reason for this is that life influences you, changes your perception of things, and at different times in our lives we are open to different things. Therefore if you study the Sutras multiple times throughout your life, your difference perspectives will give you a fuller understanding and bring you closer to enlightenment.

These aren’t her exact words but the essence of the message is there.

So if you haven’t already. I encourage you to stop by your local bookseller and pick up one of these three books. Connect with them. Find your own Dharma to find bliss.


Namaste.