Centering and Balance with Core Awareness

By shifting our focus inward to our core, we activate the muscles that stabilise and support us physically and perhaps can even activate a deeper sense of balance and stability.

When we think about core strength, we may visualise our stomach or abdominal region. While the abdominals are an essential part of the core, core strength encompasses much more than just the abdominals. The core is made up of many muscle groups that work together to support our bodies in every movement we make.

The Core

The core is the central link between the upper and lower body, it’s key to our functionality and stability. Here are the key muscles that make up the core:

1. Abdominals: The abdominals are the muscles located in the front of the torso. These include:

   Rectus Abdominis: Often referred to as the “six-pack,” this muscle helps with flexing the spine (like when you do a sit-up).

   Transverse Abdominis: The deepest layer of the abdominal muscles, wrapping around your torso like a corset. It plays a key role in stabilising your spine and pelvis, keeping everything in alignment.

2. Obliques: The obliques are located on either side of your torso and help with twisting and lateral flexion. These muscles are crucial for movements that involve rotation (think twisting in a seated spinal twist or side plank).

3. Lower Back (Erector Spinae): While not always thought of as part of the core, the muscles of the lower back are essential for maintaining stability and posture, especially during forward folds or standing poses.

4. Pelvic Floor Muscles: The pelvic floor is the base of your core, supporting the organs in your pelvis and playing a vital role in stabilizing your torso.

5. Hip Flexors: Located at the front of the hip, these muscles work to bring the thigh toward the torso and are active in many yoga poses, especially those that involve lifting the leg or bending at the waist.

6. The iliopsoas muscles: The psoas major originates from the lumbar vertebrae (T12-L5) and inserts into the femur (lesser trochanter). It is a powerful hip flexor and also has an important role in stabilising the lower spine. These muscles are critical for maintaining the integrity of the lumbar spine and pelvis. They work to stabilise the lower back and pelvis during both static and dynamic movements. They are also involved in movements such as walking, running, and squatting, as they assist with hip flexion and spinal stabilization.

7. The diaphragm: this is a dome-shaped muscle located at the base of the ribcage, separating the thoracic and abdominal cavities. It plays a crucial role in respiration by contracting and flattening during inhalation, allowing the lungs to expand and take in air. In addition to its respiratory function, the diaphragm also contributes to core stability. When engaged, it helps create intra-abdominal pressure, which supports the spine and pelvis, aiding in posture and movement. This makes the diaphragm an important muscle for both breathing and maintaining overall core strength.

8. The glutes: the gluteus maximus, medius, and minimus are primarily responsible for hip movement, including extension, abduction, and external rotation. While these muscles are most commonly associated with leg function, they also play a key role in stabilising the pelvis and supporting the lower back. The gluteus maximus, in particular, helps maintain an upright posture and prevents excessive forward tilting of the pelvis. The gluteus medius and minimus assist with pelvic stabilization, especially during activities like walking, running, and squatting, where they help control movement and provide balance. Strong glutes are essential for core stability and overall functional movement.

   
   

Together, these muscles work in concert to support your spine and pelvis, enabling efficient movement and preventing excessive strain on other parts of the body. When these muscles are weak or inactive, we tend to compensate with other muscle groups, which can lead to imbalances, poor posture, and injury over time.

Why Core Strength Matters in Yoga

In yoga, the core is often referred to as the "foundation" of the practice. The core is engaged in almost every pose, from balancing on one leg in Warrior III to lifting the chest in Cobra or rolling up in a seated forward fold. With an engaged core, it's easier to maintain proper alignment, it creates stability in standing poses, and supports the spine during more challenging postures.

Core strength also plays a vital role in supporting the breath. The diaphragm, which helps us breathe, is closely connected to the core muscles. When we engage our core, we create space for deeper, more controlled breathing, which can enhance relaxation and focus during our practice.

Yoga Poses for Building Core Strength Mindfully

1. Plank Pose (Phalakasana)

Engages: Transverse abdominis, rectus abdominis, obliques, spinal stabilisers

How to: From tabletop, step both feet back. Stack shoulders over wrists. Press into palms and draw the belly gently in and up.

Focus: Keep your hips aligned with your shoulders. Avoid sagging or lifting too high.

Core Benefit: Full-core activation with strong focus on deep, supportive muscles.

2. Boat Pose (Navasana)

Engages: Hip flexors, rectus abdominis, deep stabilisers

How to: Sit with knees bent. Lean back slightly, lift feet to shin-height or higher, and extend arms forward. Straighten legs for more intensity.

Focus: Lift through the chest, stay long in the spine, and avoid collapsing through the lower back.

Core Benefit: Builds balance, control, and strength in the front body.

3. Trikonasana (Triangle Pose)

Engages: Obliques, spinal stabilisers, pelvic floor

How to: Step feet wide. Extend front arm forward, bump your hips to the back, then lower your front finger tips to your shin, floor or block, lifting the top arm up to the sky.

Focus: Engage the side body to lift the bottom waist and avoid sinking into the hip.

Core Benefit: Strengthens and lengthens the side waist, improving postural stability.

4. Hovering Tabletop

Engages: Transverse abdominis, pelvic floor, deep stabilisers

How to: From tabletop, tuck toes and lift knees an inch above the mat. Hold and breathe.

Focus: Keep back flat, shoulders over wrists, and belly gently lifting.

Core Benefit: Strengthens deep core muscles in a safe, spine-neutral position.

5. Locust Pose (Shalabasana)

Engages: Erector spinae, glutes, lower abdominals

How to: Lie on your belly. On inhale, lift chest, arms, and legs off the ground. Focus: Reach long through fingers and toes; avoid crunching the neck.

Core Benefit: Strengthens the back body for balance and posture.

6. Forearm Side Plank

Engages: Obliques, transverse abdominis, shoulder stabilisers

How to: From forearm plank, shift to one side, stacking feet. Lift top arm or place it on your hip.

Focus: Keep hips lifted and the whole body in one strong line.

Core Benefit: Builds lateral strength and core endurance.

7. Revolved Crescent Lunge (Parivrtta Anjaneyasana)

Engages: Obliques, rectus abdominis, spinal muscles

How to: From crescent lunge, bring hands to heart. On exhale, twist toward the front leg, hooking the opposite elbow outside the knee.

Focus: Keep hips level; twist through the spine, not just the arms.

Core Benefit: Strengthens the twisting muscles of the core and challenges balance.

8. Knee-to-Nose from Downward Dog

Engages: Rectus abdominis, transverse abdominis, hip flexors

How to: From Downward Dog, inhale to lift one leg high. Exhale and draw the knee toward your nose, rounding the spine and shifting shoulders over wrists.

Focus: Press the floor away and dome the upper back for deep core engagement.

Core Benefit: Dynamic movement builds heat and strengthens deep and superficial core layers.

9. Bridge Pose (Setu Bandhasana)

Engages: Glutes, lower back, pelvic floor

How to: Lie on your back with knees bent, feet hip-width. Press into feet and lift hips toward the ceiling.

Focus: Squeeze inner thighs gently and engage glutes to protect the low back.

Core Benefit: Strengthens back body and supports pelvic and lumbar stability.

These core strengthening poses also remind us about mindful connection to our personal centredness. So whether we holding still or flowing, these shapes build heat, stability, and presence from the inside out.