The Core

Good posture depends on a strong core and on integration of the various parts of our body so that they work together. Our core is made up of many different muscles, both on the surface, such as rectus abdominus, and deeper muscles such as the transversus abdominus, psoas, and quadratus lumborum. When all of the core muscles can be accessed and engaged on demand, we are less prone to injury, especially in the lower back. This week we will focus on strengthening the front and back of the torso to integrate the inherent strength of the core. 

• Read about the mythology behind anantasana, or Vishnu's Couch

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Pelvic Tilt and Tuck

Lay on back with knees bent and feet on floor. Inhale and slightly arch back dropping tail bone towards floor. Exhale and press the lower back into the floor by contracting the lower abdominal muscles. Repeat up to 10 times.
Benefits: Strengthens lower abdominal muscles

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Reclined Marching

Lay on back with knees bent and feet on floor. Keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise. 
Variation I:  Exhale and lift right foot a few inches from floor, inhale and release foot to floor, repeat 10 times with the breath. 
Variation II: Repeat while raising opposite arm over head, repeat 10 times per side with the breath. ​

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Alternate Leg Lifts

Lay on back with knees bent and feet on floor. Keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise.  
Variation I:  Exhale and extend left leg straight and hold it a few inches above floor, inhale and release, repeat 10 times with the breath, alternating sides.
Variation II:  Repeat as you extend the opposite arm over head, inhale and release. Repeat 10 times with the breath, alternating sides.

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Alternate Leg Extensions

Lay on back with knees bent and feet lifted to the height of the knees. The knees should be right above hip joints and keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise.  
Variation I:  Exhale and drop the left toes towards the floor with the knee bent and extend the right arm overhead. Inhale and bring the left leg back up beside the right and the arm back to the side, repeat 10 times with the breath, alternating sides.
Variation II:  Exhale and extend the straight left leg almost all the way to the floor as you extend the right arm overhead. Inhale and bring the left leg back up beside the right and the arm back to the side, repeat 10 times with the breath, alternating sides.

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Windshield Wipers
Jathara Parivartanasana Variation

Lay on back with knees bent and feet on floor. On an inhalation lower knees to the left side. Exhale and engage belly as you bring knees back to the center. Inhale as you lower knees to the right side. Exhale and engage belly as you bring knees back to the center. ​

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Bridge Flow
Setu Bandha Vinyasa

Begin lying on the back with the knees bent and feet on the floor. Inhale arch to lower back off the floor and raise the arms overhead. Exhale draw belly in and press lower back into the floor as you bring arms down to sides. Inhale lift hips straight off floor into Bridge Pose and raise arms overhead. Exhale release hips to floor as you bring arms down to sides right knee to chest.  Repeat 5 times

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Wagging the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move left shoulder and hip together as you swing left foot to the left. Inhale back to the center. Exhale move right shoulder and hip together as you cross left foot over the right shin. Inhale to center. 
Repeat 5-10 times each side with the breath.

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Fire Hydrant

Begin on all fours. As you inhale lengthen the spine. As you exhale, draw the left knee up towards the left elbow as a dog does when visiting the fire hydrant. As you inhale, lengthen the left leg back and place the toes turned under on the floor to the outside of the right foot. Keep the shoulders, belly and hips square to the floor. 
Repeat 5-10 times each side with the breath.

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Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.

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Bird Dog
Vihaga Svanasana

Begin on all fours.
Variation I:  Take right leg back with toes turned under. Reach left arm forward with fingertips on floor. Hold for 5 breaths, then release and change sides. 
Variation II:  Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides.

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Plank to Downward Facing Dog Flow
Phalankasana to Adho Mukha Svanasana Vinyasa

Begin on all fours. Inhale and draw the shoulders over the wrists and extend the legs back keeping the toes turned under. Engage the belly and lengthen the tail bone towards the heels. Exhale press the hips back into downward facing dog. Inhale forward into plank and repeat 3-5 times, before releasing into child's pose.

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Boat Post
Navasana

Sit up against a block with knees bent and feet on floor. Lean back keeping the navel drawn in and up towards the heart. 
Variation I: Begin by lifting the feet up and bringing the shins parallel to the floor. Hold on to the backs of the thighs for support. 
Variation II: Lift the feet and extend one leg to create a V shape between the legs and torso. You may also use a strap around the feet for support if needed
Variation III: Lift the feet and extend both legs to create a V shape between the legs and torso. You may also use a strap around the feet for support if needed

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Vishnu's Couch
Anantasana

​Begin by laying on the right side with the right arm underneath the head. Bend the right elbow and hold the right side of the head in the right hand. Ensure that the right elbow, shoulder and hip are in alignment with one another. Keep the right knee bent at first and bring the left knee into the side waist. Wrap a strap around the ball of the left foot and extend the leg towards the ceiling, keeping the left thigh externally rotated. Begin to balance by straightening the supporting right leg in alignment with the rest of the body. Engage the belly and lengthen the tail. Hold for 10 breaths then release and repeat to the other side.

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Reclining Twist
Supta Matsyendrasana

Lie on back with legs straight. Draw right knee into chest. With the opposite hand, draw the knee across the body. Hold up to 10 breaths.

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Inverse Seal
Viparita Karani

Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release. ​