Building Core Strength

February 05, 2019

Let’s clear something up: your core is not your “abs.” Just as the core of an apple is the center of the fruit, your core is the center of your being, the place from which you move. Building core strength involves not only your abdominal muscles but also your side and back body as well.

Building Core Strength l Mukha Yoga

Having core strength supports balance and creates a strong and functional gait. Below are two core postures and exercises to build a firm center of being. By building core strength, you create full body integrity and will move throughout the world from a place of physical and personal power.

  • Plank pose: If I had to practice one pose for the rest of my life for strength, it would be plank pose. Plank pose demands total body integration and strengthens not only your core but your entire body. You can practice plank pose on your knees and receive the same benefits. Start with 10 seconds each day and build up in increments of 10 seconds until you can hold plank for a minute.
  • Bridge lifts with block: Bridge lifts strengthen your entire core, and by adding a block in between your thighs, you are asked to draw in to your center line, activating deep core muscles. Start on your back in “bridge prep” with the soles of your feet at 12 o’clock (the sides of your feet parallel to the sides of your mat). Place a block in between your thighs and squeeze in. Before you lift up, slightly tuck your tailbone towards your heels, then lift up to bridge pose. Hold for a count of 10. Lower and repeat.

While most vinyasa classes contain a section in class of what I call the “ab program,” I prefer the traditional poses of plank and bridge pose. They are effective and enough!

Liz Skarvelis l Mukha YogaBy Liz Skarvelis; All Rights Reserved @2019



Also in The Community Hub

Chi

October 15, 2019

What I love most about language is its living eternal nature, which transcends the strongest boundaries of time and space. Words are, by their intrinsic nature, timely, limiting, and rigid constructs clumsily attempting to express the ineffably eternal. Chi is one of these words.
Read More
Autumn Delight - an Essential Oil Blend

October 09, 2019

Autumn, when the sun is hot and the air is crisp. The third season of the year, when crops and fruit are gathered, and leaves blow in the wind. A spectacle of vibrant colors set the foliage ablaze as summer transitions into winter. Crunch! Delight beneath my feet.
Read More
My Journey with an Ayurvedic Cleanse - Back to Reality

October 08, 2019

After nine days of avoiding meat, eggs, dairy, sugar, alcohol, food out of season, and “unclean” hygiene products, I was curious to find out how adding them all back would feel.
Read More

Subscribe

Size Chart

Prana Size Chart

XSmall
Small
Medium
Large
XLarge
US Size
 0-2              
 4-6       
 8-10       
 12-14   
16  
Bust
 32-33
 34-35
 36-37
 38.5-40
 41.5
Waist
28-29
30-31
32-33
32.5-36
37.5
Inseam - Pants
31-32
32
33
34
34

 

  Beyond Yoga Size Chart 

XSmall
Small
Medium
Large
XLarge
US Size
 2-4               
 4-6       
 6-8        
 10-12   
14-16    
Bust
 32
 34
 36
 38
 40
Inseam
31"
31.5"
32"
32.5"
33"
Hip
34.5-35.5"
36.5-7.5"
38.5-39.5"
40.5-41.5"
42.5-43.5"

         

   Lole Fit Guide

 

XSmall
Small
Medium
Large
XLarge
US Size
2               
 4       
6        
10-12   
14-16    
Bust
32/33
 33.5/35
 35.5/37
38/39.5
40.5/42
Inseam
32"
32"
32"
32"
32"
Hip
35-36.5"
37-38.5"
39-40.5"
41.5-43"
44-45.5"

 

Lily Lotus Size Chart

 

XSmall
Small
Medium
Large
XLarge
US Size
 0-2
 2-4
 4-6
 6-8
 8-10
Bust
 30
 32
 34
 36
 38+
Inseam
 31"
31.5"
32"
 32.5"
 33"
Save 10% at Mukha Yoga