Core Stability Yoga

August’s Theme is Core & Confidence

Focus on Stability, Self-Confidence, and Strength

Our core is incredibly important; it matters for strength, stability, efficient movement, and injury prevention. It is a grouping of muscles in our trunk, pelvis, and spine that work together to keep us upright, balanced, and protected. It is more than just our abs!

Chair Pose

Chair Pose is another great pose to explore for our core; it can be done standing, using a chair for assistance or even seated in a chair. Take your time in this shape; challenge yourself to one extra breath and build your core and your confidence. In addition to the core benefits, chair pose can also help improve posture and bring a bit of heat to your practice.

Chair Pose Modified- Seated in a Chair

Begin seated in a chair; feet comfortably resting on the ground, length through the spine in Mountain Pose. Try adding one or more of the following

· Hands on thighs; inhale lengthen through spine, exhale hinge forward slightly from the hip and press into the feet; pause for a few breaths and then return to Mountain

· Hands reaching straight forward, palms in and thumbs up; inhale lengthen through the spine, exhale hinge forward slightly from the hips and press into the feet; pause for a few breaths and then return to Mountain

· Hands on opposite shoulders; inhale lengthen through the spine, exhale hinge forward slightly from the hips and press into the feet; pause for a few breaths and then return to Mountain

· Hands at heart center; inhale lengthen through spine, exhale and gently turn to one side ensuring the hands remain at heart center; pause for a few breaths. On an exhale return to the center and repeat on the other side.

Chair Pose Modified- Standing, using a Chair for Balance

· Begin seated in a chair; feet about hip distance apart. On an inhale practice rising from the chair with the arms forward. Hold for a breath or two and on your exhale lower to the chair with arms in airplane pose. Repeat 2 or 3 times; remember you can build up to multiple times as you build strength, confidence, and balance.

· Begin standing, about 6 inches in front of your chair. As you inhale press into the feet and lengthen through the top of the head; on your exhale reach the hips back and down reaching for the chair. Your hips may touch the chair or not. Pause for a breath or two and then return standing.

Note: You may want a second chair in front of you to rest your fingertips on the back of the chair to add additional stability