Core Strength

PLEASE REMEMBER TO WORK WITHIN YOUR OWN CAPABILITIES AND IF IN ANY DOUBT, DON’T DO IT!

• Lie on your back, semi supine, pick up one foot and moving the leg very, very slowly until the thigh is perpendicular to the floor, to a count of 10 and then on another count of 10 replace the foot back down on the floor. Very small movement done very slowly. Repeat on the other side. Then repeat whole sequence twice more.  

• Still semi supine, begin to move into dwi pada pitham (bridge pose) using the breath and beginning by just lifting the pelvis off the floor on an “out” breath and then replacing it back down on the “in” breath; with each breath raising the back a little higher off the mat; “out” to lift and “in” to lower; imagine your spine is a bicycle chain and you are lifting it one link at a time; try and take at least six breaths to come to a position (NOT traditional dwi pada pitham) where there is a diagonal line between your knees and your shoulders, (NOT raising the abdomen higher), hold this position for several breaths, tightening the buttock muscles and drawing up on the perineum, lowering on an “in” breath.

• Apanasana – knees over abdomen, drawn in on an “out” breath and only raising head if suitable. Rest back on an “in” breath.
  

• Semi supine, link hands behind head, elbows on floor – then raise right elbow to left knee (lifting knee towards elbow, so foot and head come off the floor) and then lower, repeat other diagonal. Raise on an “out” breath, lowering on an “in” breath. Say 5 to 10 repetitions.

• Semi supine with hands resting at tops of thighs, breathing “out” raising head and shoulders and sliding hands up thighs towards knees, resting back on an “in”breath, repeat several times and then hold for a few breaths

• Rest for a few breaths

• To all fours – few rounds of the Cat (majariasana) ; followed by viagrasana – all fours and raise and stretch opposite arm and leg, repeat other side, holding position for a suitable number of breaths.

• From all fours, drop elbows down on mat, where hands were and then stretch out both legs, tucking toes under and holding for a suitable number of breaths.

• Balasana – the child pose, easy breathing.

• From sitting with legs outstretched, drop back down on to forearms and raise and lower legs (or one leg at a time) ideally keeping both legs just off the mat.

• Rest for several breaths on back and perhaps roll over to makarasana – on front, legs wide, toes out, heels in, one hand on top of the other, forehead on hands. This is excellent for the spine.

Stand with feet slightly wider than hip-width apart. Bend your knees and lean forward, placing the hands on the thighs. Settle the weight of the torso on the arms with elbows straight. 

Exhaling slowly contract the muscles just above the pubic bone at the very base of the abdomen, pressing firmly inward and upward. This contraction will also create strong upward pressure in the perineum. Continue exhaling and move the contraction of the abdominal wall upward towards the rib cage.

At the end of the exhalation inhale and slowly release the contraction from the upper abdomen back down to the base. The motion will feel wave-like as it moves from the base upward and from the upper abdomen downward. There is no pause in the movement of the breath or abdomen. Contractions are firm but not strained. There is no sense of discomfort when you breathe.

Dru Yoga Conference Epsom August 2008
Madeline Galistan
Yoga Mastering the Basics, Sandra Anderson Rolf Sovik ISBN: 0-89389-155-X