Yoga, Core Muscle Fitness

Whole body movements including use of the core muscles are encouraged by the fitness community and accomplished through various physical activities involving a diversity of equipment and accessories: among others, weights including dumbbells, kettlebells, medicine balls, training bars and balance boards.

How to define what constitutes the core muscles remains a subject of dispute and ongoing commentary.

Dr. Abigail Ellsworth recognizes two categories of core muscles in her book, Core Training Anatomy  (2010), that involves the pelvic and shoulder girdles and muscles along the spine as follows:

•  major core muscles [pelvic floor muscles, the abdominals, the spinal extensors and the diaphram]
•  minor core muscles [gluteal muscles, latissumus dorsi, trapezius]

Core muscles are said to provide stability of the trunk and pelvis but critics continue to express their views (see writings and perspectives of two listed below).

Independent of disagreements, being mobile and strengthening all core muscles is desirable. The Iyengar form of hatha yoga that i and my colleagues practice accomplishes this though selected asanas without subjecting the body to any impact and using ones body weight as a form of resistance.

In daily practice, open classes and private sessions over several years, core muscles and associated connective tissues have been enhanced by modifying my posture: standing upright, being inverted, sitting, kneeling, bending (forward, backwards, to side) and twisting from supine and prone positions.

As a consequence of completing sequences like sun salutations, the three warrior poses and one leg balances (tree, eagle, half lotus), core muscles have been engaged independently, by using props and/or assisted by partners.  

With clients, i have introduced yoga asanas modified to allow for restricted or limited abilities and utilized core muscles through the following movements:

• upright plank (basic, forearm, side, upward facing) and downdog variations
• supine side twists; leg lifts; revolved standing asanas including chair
• prone locust, supine bridge and sitting boat variations
• from standing to lunge to pigeon variations

See publication listed below at www.sciencedirect.com; also, zig ziegler on core training myths at zigsports.wordpress.com  #Core Muscles # Yoga

Read critical review by Eyal Ledman