We focused on the core this week, although almost every asana and vinyasa between asanas involves using one’s core. May you move in your core power with a little help from the following practice! 🙂
Bird-dog curl (Tuesday) or Downward facing dog to plank curl (Thursday)
Breathe out with the curl, and move slowly and deliberately. “Cinch” your waist as though tightening a belt around it.Move into 3-legged plank pose first, then curl knee either to nose, or one or other elbow. Press ground away with hands and arch back during curl. Exhale on the curl.
Vasisthasana | Side plank on elbow (Tuesday) or on hand (Thursday)
Keep body in straight line – hips have a tendency to fall back in this pose. Be sure to keep elbow below shoulder, and press well into edge of forearm. Use lower oblique to lift lower hip and ankle.This variation is the classic side plank, but only practice it if your wrist is not unhappy here. Holding the toe o the upper leg is a more advanced option. Be sure to not let the hips swing back.
Placing a block between legs helps one avoid over-using glutes. Keeping chin in chest prevents neck issues from being exacerbated.Keep thighs rolling towards one another, and place soles of feet on floor.
LolasanaÂ
Curl into C-shape, with bellybutton lifting up into spine. If possible, pull feet off floor.
Block under sacrum, extended leg(s): A great counterpose to all the abdominal work is to place the block under the sacrum. Adding the leg lifts shifts the pose into another core working asana.
Raise one leg to hip height, then raise it higher. If you can balance on block without using shoulders, raise one leg and place foot of other leg on thigh, sliding foot down extended leg.
