Core Strength and Its Importance
14 May 2013
If you’ve ever practiced yoga, Pilates or worked with a personal trainer you’ve most likely heard about the importance of engaging or strengthening “the core.” And have you noticed how as soon as you tighten or “firm up” your belly, your posture changes in a positive way? That’s just one example of the power of “core strength!”
The Core Muscles – where they’re located & what they do…
Core strength is totally dependent on the core muscles but what exactly are they? The list of muscles that make up the “core” is somewhat arbitrary and different experts include different muscles and muscle groups. A common consensus is there are 29 pairs of muscles that make up the core. But, rather than go into detail about all 29 pairs let’s just say that the core muscles run the length of the torso and spine; they work together to strengthen and stabilize the pelvis, spine and shoulders, maintaining a solid foundation while transferring energy from the center of the body out through limbs.
Some of the most common core muscles that accomplish this task are:
Rectus Abdominis (the “Abs”) – Located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as a “six-pack” due to its appearance in individuals with a well developed musculature. It acts to flex the vertebral column (particularly the lumbar portion), it tenses the anterior abdominal wall assisting in compressing the abdominal contents.
Erector Spinae- This group of three muscles runs along your neck to your lower back. It functions to straighten the back and to rotate it to one side or the other.
Multifidus – Located under the erector spinae along the vertebral column, one of the smallest yet most “powerful” muscles that extends, rotates and gives support to the spine.
External Obliques – Located on the side and front of the abdomen. They flex the trunk forward, support and contain the abdominal contents, assist the breathing mechanism (particularly exhale) and tilt the pelvis.
Internal Obliques – Located under the external obliques, running in the opposite direction. They support the abdominal contents, rotate and flex the spine and play a role in breathing.
Transverse Abdominis (TVA) – Located under the internal obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors – Located in front of the pelvis and upper thigh. They’re several muscles that work together to bring the legs and trunk together allowing you to lift your knees and bend at the waist.
Gluteus medius and minimus – Located at the side of the hip. They function together to pull the thigh away from midline, or “abduct” the thigh.
Gluteus maximus, (hamstring group) – Located in the back of the hip and upper thigh leg. It’s the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh.
Hip adductors – Located deep in the inner groin and along the inner thigh. These muscles adduct the hip (pull the thighs together).
Why core strength is considered so important?
Millions of people who share in our modern culture spend a large portion of their day sitting in a work station, in front of a computer screen or just watching TV. Sitting much of the day puts a lot of strain on your lower back and since that’s the part of your body that’s supporting the majority of your weight you need core strength to remain physically functional. When you have a strong core, it protects your body from the harm of remaining seated or inactive most of the day. Sufficient core strength enables you move with more grace, balance and intention, regardless of whether you’re simply walking along, or ascending a flight of stairs.
Why is core strength important during yoga practice?
A strong core works to stabilize your entire body during yoga practice and also outside of the studio, in your regular day to day life. When you neglect to work on maintaining a strengthened core, you increase risk of injury, especially in the lower back. Think specifically about Utkatasana (the Chair Pose). It’s easy to settle into this asana with your “glutes” shifting back, and your stomach area relaxed. After all, there are a lot of things to consider while in this pose (drawing your weight back into your heels, relaxing your shoulders, melting your hips a bit deeper); but think about what happens the moment you suck your belly button in toward your spine, and how this permits your pelvis to become level, which in turn lengthens your lower spine. It even takes just a bit of weight off of your legs and all of a sudden you notice your posture improves in the pose. That’s only one example out of many, so it’s very easy to imagine the impact that a strong core has on every single asana practiced in a power yoga sequence. For instance, a strong core adds grace and stability during the simple transitions from Warrior 2, to extended side angle, and back to reverse Warrior. And that’s nothing when compared to the amount of core strength needed for arm balances and inversions like crow pose, headstand or forearm stand; all asanas that would be virtually impossible without engaging the core!
The next time you’re in a yoga class (or even when practicing at home), think about your core strength during each asana, and each transition, and watch how it transforms your overall experience. And then, continue to think about your core strength after you leave the studio and continue with your daily routine. There’s a good chance this will help you discover more purpose with every movement, even the most simple.
Latest Blog Posts
- The True Goal of Yoga (Part 2): On or Off the Mat?
- Yoga – Is It a Religion? (Part 2)
- Yoga – Is It a Religion? (Part 1)
- Approaches to the True Goal of Yoga (Part 16)
- Approaches to the True Goal of Yoga (Part 15)
- Approaches to the True Goal of Yoga (Part 14)
- Approaches to the True Goal of Yoga (Part 13)
- Approaches to the True Goal of Yoga (Part 12)
- Approaches to the True Goal of Yoga (Part 11)
- Approaches to the True Goal of Yoga (Part 10)
- Approaches to the True Goal of Yoga (Part 9)
- Approaches to the True Goal of Yoga (Part 8)
- Approaches to the True Goal of Yoga (Part 7)
- Has Your Mind Made You Its Slave?
- Within Your Inherent Nature, Yoga Is Already Being Established
- Approaches to the True Goal of Yoga (Part 6)
- Approaches to the True Goal of Yoga (Part 5)
- Approaches to the True Goal of Yoga (Part 4)
- Approaches to the True Goal of Yoga (Part 3)
- Approaches to the True Goal of Yoga (Part 2)
- Approaches to the True Goal of Yoga (Part 1)
- Examples of Spiritually Empowered Women…
- Spiritually Empowered Women…
- Coping With Past Friends Who Have Turned Against You…
- The Kleshas (part 5 – Vijnanamaya kosha)…
- The Kleshas (part 4 – Manomaya kosha)…
- The Kleshas (part 3 – Pranamaya kosha)…
- The Kleshas (part 2 – Annamaya kosha)…
- The Kleshas (afflictions of the mind)
- Plant-Based Vs Animal-Based diets – What Does Science Say?
- Compassion in the Bhagavad Gita…
- Compassion and Yoga Are One
- Sympathy, Empathy & Compassion – Do You Know the Difference?
- How the Benefits of Yoga Transcend Conventional Exercise Regimes
- Yogis, Gurus & Spiritual Teachers – Spot the False Ones…
- Choosing a Qualified Yoga Teacher…
- Problems Athletes May Have on a Vegan Diet and Solutions…
- Athletes and Veganism (With / Video)…
- Yoga and Veganism…
- Transitioning from Vegetarian to Vegan…
- Are Plants Sentient Beings?
- Violence and Compassion in Veganism…
- The Spiritual Aspects of Veganism (Part 2)…
- The Spiritual Aspects of Veganism (Part 1)…
- Effects of a Plant-Based (Vegan) Diet on Mental/Emotional States…
- The Ethics of Veganism…
- Snacking – Vegan Style (W/Bonus Recipe)…
- Supporting Evidence for Vegans
- Dining Out – A Vegan guide…
- Vegan Baking – Without Dairy or Eggs (W/Bonus Recipe)
- Eliminating Dairy from Your Diet (W/Bonus Recipe)
- Vegan Nutrition – Addressing Your Concerns…
- Cauliflower – A Versatile Vegan Delight is In Season…
- Stocking Your Vegan Kitchen (A Basic List)
- Vegan Substitutes for Animal Products
- Veganism – Getting Started
- Sattva, Rajas & Tamas – The 3 Gunas
- Your Body’s pH – Is It Acid or Alkaline?
- Yoga and Muscle Conductivity
- Yoga and Diabetes
- How to Use Thoughts to Vibrate at a Higher Level
- How to Raise Your Thought Vibration
- How to Raise Your Personal Vibration
- The Effects of Spiritual Vibrations in the Home (Vastu Shastra)
- Yogic Techniques for Raising your Vibration and Expanding your Awareness
- “Vibrational Healing”
- Our Vibratory Patterns – What They Mean (pt. 3)
- Our Vibratory Patterns – What They Mean (pt. 2)
- Our Vibratory Patterns – What They Mean (pt. 1)
- The Kleshas (afflictions of the mind)
- Discovering Your Dharma (your true life path)
- God Bless the Child of a Dysfunctional Family
- How to Live Like a Yogi
- Yoga Should Be Fun Too!
- Choose Peace – Embrace Life
- Yoga – The Only Exercise You Need!
- Navigating the Roller Coaster of Life
- Adapt a Plant-Based Diet for Optimal Health
- Yoga Counteracts Stress & Anxiety
- Ayurveda – The Basics
- Finding Peace in Today’s World
- The Importance of the Breath in Yoga
- Listening to Your Heart
- Yoga Practice for Improved Lung Function
- How Well is Your Head and Heart Aligned?
- Is Ashtanga Yoga a Religion?
- Meditation on the “Feeling” of Being
- More About Vairagya (Non-Attachment)
- Abhyasa & Vairagya – the Two Pillars
- Yoga as Science
- Jnana or Bhakti – Which Are You?
- Five Ancient Yoga Secrets for the ULTIMATE Beauty Treatment
- Mindfulness: Benefits & Cultivation…
- Mindfulness – What’s the Buzz?
- Aids to Discovering Spiritual Truth
- The Teachings of Yoga (Part 18: Gaining Knowledge – Higher Truths, cont.)
- The Teachings of Yoga (Part 17: Gaining Knowledge – Higher Truths)
- The Teachings of Yoga (Part 16: Types of Engrossments, cont.)
- The Teachings of Yoga (Part 15: Types of Engrossments)
- The Teachings of Yoga (Part 14: After the Mind is Stable)
- The Teachings of Yoga (Part 13: Stabilizing/Clearing the Mind, cont.)
- The Teachings of Yoga (Part 12: Stabilizing/Clearing the Mind)
- The Teachings of Yoga (Part 11: Obstacles & Solutions)
- The Teachings of Yoga (Part 10: Samadhi Attained by Devotion, cont.)
- The Teachings of Yoga (Part 9: Samadhi Attained by Devotion)
- The Teachings of Yoga (Part 8: Effort & Commitment – Cont.)
- The Teachings of Yoga (Part 7: Effort & Commitment)
- The Teachings of Yoga (Part 6: Types of Concentration)
- The Teachings of Yoga (Part 5: Practice & Non-Attachment, cont.)
- The Teachings of Yoga (Part 4: Practice & Non-Attachment)
- Karma, Self-determination and Free Will
- The Teachings of Yoga (Part 3: Un-coloring Your Thoughts – Cont.)
- The Teachings of Yoga (Part 2: Un-coloring Your Thoughts)
- The Teachings of Yoga (Part 1 – Yoga Defined)
- Yoga Provides Relief for PTSD Sufferers
- Navarasa – the 9 Rasas or Emotional Essences
- Yoga, Sensitivity and Intention
- Using Bandhas to “Lock-In” Your Life-Force
- Yoga and a Grateful Heart
- Is It Important To Be “Spiritual?”
- Meditation – It’s Not What You Think!
- Looking for a Guru?
- Yoga, Ayurveda and Whole-Foods
- Yoga’s Perspective on Fear & Guilt
- Develop a Positive Attitude with Yoga
- Break the Stranglehold of Thought!
- The Siddhis – What Are They & How Should We View Them?
- The Problem of Thoughts & Yoga’s Solution
- Locating the Source of Stress & the Way of Yoga
- The Ego According to Yoga Philosophy
- Principles of Health and Natural Healing
- Patanjali’s Yoga Sutras and Advaita Vedanta
- The Wisdom of Patanjali
- Yoga, Love and “Connection”
- Common Household Toxins: Are They In Your Home?
- High Blood Pressure – Yoga Lowers the Numbers!
- Therapeutic Yoga Asana for Diabetics
- Chronic Fatigue Syndrome – Yoga Eases the Weariness
- Obstacles to Spiritual Awakening (Self-realization)
- Measuring Spiritual Growth
- Yoga Helps Manage IBS (Irritable Bowel Syndrome)
- Hatha or Ashtanga Yoga? A Beginning Student’s Dilemma
- Nooch – Excellent Source of B12 for Vegan’s and Vegetarians
- The Advantages of a Plant-Based Diet (Pt. 3)
- The Advantages of a Plant-Based Diet (Pt. 2)
- The Advantages of a Plant-Based Diet (Pt. 1)
- Brain Function – Yoga VS Aerobic Exercise…
- Practicing Self-Enquiry in Daily Life
- Are You Happy? If Not, Here’s Some Tips…
- Introduction to Blue-Green Algae (an overview)
- Summer – The Time for Healthy, Cleansing Foods
- Restorative Yoga Practice and Its Many Benefits
- Got Belly Fat? Yoga Asana Can Help!
- Overweight? Yoga is for You Too!
- Positive Thinking, the Power of Thoughts and Patanjali
- Improve Your Posture with Yoga
- Managing Sciatica With Yoga
- Want to Quit Smoking? Yoga Can Help!
- Yoga to Improve Breast Appearance
- The Main Traditional Indian Yogas
- Yoga, Aging and Bone Loss
- Managing Anxiety with Pratipaksha Bhavana
- Using Yoga to Deal With Those Persistent Samskaras
- The Importance of Meditation to Yoga Practice
- Meditation Proven to Decrease Stress and Reduce Inflammation
- The Awesome Benefits of a Yoga Retreat
- Start Your Day Right with “Wake-Up Yoga”
- Sanskrit Will Enrich Your Yoga Practice
- Relieve Allergy Symptoms with Yoga
- Could Yoga Practice Cause Your Skin to Break Out?
- Mala – Hindu Prayer Beads
- Core Strength and Its Importance
- Try These 12 Tips for a Healthier Life…
- Attention – It Can Prevent Injury During Yoga Practice
- The Importance of Attitude & Yoga Practice
- Diet, Hot Yoga and Your Skin…
- You Too Can Apply The Ultimate Beauty Treatment
- Yoga Asana to Balance Your Doshas
- The Meaning of Hand Mudras
- Yoga for Improved Eyesight (Video)
- The Importance of Balance in Yoga
- The Anti-Aging Benefits of Yoga
- Boost Your Immunity with Yoga Practice
- Addressing Common Yoga Injuries (Pt. 2 of 2)
- Addressing Common Yoga Injuries (Pt. 1 of 2)
- Yoga Asana, Emotions & Our Internal Organs…
- Jala Neti – De-mystified…(Video)
- The Basic Mechanisms of Yogic Breathing
- An Anatomical Analysis of Yogic Breathing
- Asana – Protect Your Joints with Proper Alignment
- Yoga – as a Solution for Sleep Disorders
- Homemade Vegan Facemasks
- The Ethical Standards of a Yoga Teacher
- Do the Yamas and Niyamas Support Veganism?
- Yoga & the 5 Kleshas
- Ayurveda & the Three Doshas
- Recovering from Antibiotic Use (or over-use?)…
- The Five Principles of Yoga…
- The Five Koshas (Part 5 – Anandamaya Kosha: bliss sheath)
- The Five Koshas (Part 4 – Vijnanamaya Kosha: wisdom sheath)
- The Five Koshas (Part 3 – Manomaya Kosha: mind sheath)
- The Five Koshas (Part 2 – Pranamaya: air sheath)
- The Five Koshas (Part 1- Annamaya: food sheath)
- The Five Koshas (Sheaths)
- The Five Niyamas (Part 5 – Ishvara Pranidhana)
- The Five Niyamas (Part 4 – Svadhyaya)
- The Five Niyamas (Part 3 – Tapas)
- The Five Niyamas (Part 2 – Samtosha)
- The Five Niyamas (Part 1 – Shaucha)
- The Five Yamas (Part 5 – Aparigraha)
- The Five Yamas (Part 4 – Brahmacharya)
- The Five Yamas (Part 3 – Asteya)
- The Five Yamas (Part 2 – Satya)
- The Five Yamas (Part 1 – Ahimsa)
- The Eight Limbs of Yoga (Part 8 – Samadhi)
- The Eight Limbs of Yoga (Part 7 – Dhyana, W/Video)
- The Eight Limbs of Yoga (Part 6 –Dharana)
- The Eight Limbs of Yoga (Part 5 –Pratyahara)
- The Eight Limbs of Yoga (Part 4 – Pranayama)
- The Eight Limbs of Yoga (Part 3 – Asana)
- The Eight Limbs of Yoga (Part 2 – Niyama)
- The Eight Limbs of Yoga (Part 1 – Yama)
- Patanjali’s Eightfold Path (the 8 Limbs of Yoga)
- 5 Positive Lifestyle Changes for the New Year (Part 5)
- 5 Positive Lifestyle Changes for the New Year (Part 4)
- 5 Positive Lifestyle Changes for the New Year (Part 3)
- 5 Positive Lifestyle Changes for the New Year (Part 2)
- 5 Positive Lifestyle Changes for the New Year (part 1)
- The Miracle of Oatmeal Water
- How Diabetics Respond to a Vegan/Plant-based Diet
- Whey Protein Supplements vs Plant-Based Proteins
- Yoga & Body Detoxification…
- Third Eye Meditation – Opening the 3rd Eye
- The Importance of the Feet & Pada Bandha in Yoga
- How Inflammatory is Your Diet?
- My Hero – Birke Baehr…
- Raw Vegan Holiday Salad Recipes
- Vegan Holiday Snack Recipes
- Vegan Holiday Dessert Recipes
- Healthy Holiday Indulgence
- Veganism & Yoga
- Non-GMOs after Prop 37 (Video)
- Health, Wellbeing & the “Little Known” Bindu Chakra
- Yogic Alignment – Body, Mind & Spirit
- Serious Health Threat – Autointoxication
- The Basics of Cleansing & Detoxification
- Are You Addicted to Food – Think Again
- Are You “Sold” on Organics?
- Ten-hut – Yoga & the Military
- Yoga and Depression
- Combating Fibromyalgia
- Welcome To New Rae Indigo Blog
Popular Blog Tags
Tags
Post Your Comments
You must be logged in to post a comment.