Core Strength in Yoga - Beyond Sit-Ups
the best POSE to strengthen your abs
Folks - I hate crunches. I was never one to enjoy sit-ups and always had this disdain for the vanity of a six-pack. If you’ve been to the gym you know those folks who stand in front of the mirrors lifting their shirts and I think to myself ‘oh eff off.’ 😆 I know…not very yoga like. But that is not what inspired this post. I was recently invited to a community class experience through B, Halfmoon for a class at Jaybird, one of Toronto’s hottest studios right now, and it was humbling to say the least.
Typically in the past when I would hear the words ‘core’ my mind goes to the midsection and I envision those bro’s at the gym. But, one thing I’ve learned over the years as a yoga student and as someone who values strength training as part of a healthy aging process, is that core strength includes everything from your knees to your neck - front body, side body and back body. I often emphasize this in yoga classes, especially core classes I’ve taught in the past, and in the weight room. I incorporate a ton of anti-rotation exercises alongside back strength and legs to complement my yoga practice. What I learned through this Jaybird experience and what I’m excited to share with you about is how I was neglecting a key element of core training - compression and flexion!
Inspired by my struggles in the above mentioned class, I dove into YouTube videos on functional, athletic ways to strengthen this aspect of my core. I found some incredible videos that resonated with me as I learned the importance of needing a strong trunk for overall strength and stability in everyday life. And then, I had a lightbulb moment.
Being in the yoga and fitness industry I’m quite aware of the type of exercises and workouts that most folks are seeking these days. In my opinion, yoga seems to be the the slowest to return back to pre-pandemic levels. My theory? It’s one of the simplest ones to incorporate at home due to minimal equipment requirements. It seems folks are more inclined to go for the workouts that will shatter their Fitbit and Apple Watch metrics, that give them that burn and utilize equipment that can’t be easily replicated at home. Pilates has also seen a resurgence lately and many yoga studios have now added these alongside Pilates/Yoga fusion style classes to stay competitive. This has all prompted me to explore how yoga can contribute to building a strong core and how it contributes to confidence, self-esteem, and a positive mindset.
Better Than Sit-ups - Dandasana & Floating Dandasana
In my extensive (not really) Youtube research on core strength I came across The L-Sit as an exercise that better supports the compression of the abs and the flexion of the spine over sit-ups and crunches. This was the light bulb moment. The L-Sit is literally the same as Floating Dandasana! Have you tried this pose? It’s an amazing way to level up your core strength and I can’t get enough of practicing it and teaching it. Plus it focuses on flexion and compression of the spine and abdominals. Ready to try? I’ll walk you through it!
First things first, you must practice and learn Dandasana before the floating portion. Here’s a how-to below.
In this prep photo my leg’s aren’t engaged yet and I need to press into the blocks to lengthen my spine.
Dandasana - Step by Step
Sit - Legs straight
Stack - Shoulders over hips and hands by your side. Fingers face towards your feet.
Press - Hands down. Use blocks if needed.
Engage Quads - Flex toes towards you and press thigh bones down
Open - Proud chest. Shoulder blades draw back and down
Hold and breathe - 5-10 breaths
Floating Dandasana - Step by Step
Same as above except…
Hands walk closer to mid thigh
Low belly draws in to engage abdominals - think cat spine.
Press hands down to lift seat up while keeping legs engaged
Practice - Lift one leg at a time and crunch your abdominals as if doing a sit up. Aim for 5 lifts on each leg
Beginner Modifications
Option 1: Practice lifting your seat up and down without the leg lifts.
Option 2: Practice lifting your legs, one at a time, while keeping your seat down. It’s a great way to strengthen and activate your hip flexors from sitting all day.
Overall, I have to say it felt inspiring to make this little discovery of L-Sits, core Strength and bringing it all back to yoga. It shifted my perspective on emphasizing core strength in my personal and teaching practice towards one that is more functional and effective. I hope you can see the journey to a stronger core extends way beyond sit-ups and superficial goals rooted in ego. This message is at the heart of this post and I hope my recent learning experience inspires you to build a strong core and embrace a well rounded approach to wellness that prioritizes functionality and longevity - physically, mentally, emotionally and spiritually.
Happy Practicing!
Feel like taking a video? Post and tag me on instagram @jafferyoga!