Updated: Dec 10, 2021
Have I mentioned lately that I love core work? 🤗😁💖 ... but honestly, I can't stop sharing about it because I've seen myself become so much stronger and more efficient in the way my body moves.
Can you imagine your regular day to day movements being performed with more core awareness? Wouldn't it be nice to stand taller without even having to think about it or enjoy the simple gift of walking even more when you notice your core doing it's amazing job. 🥰 It pays to have a strong core!
Everything is attached to your core, and your core is what holds all of your internal organs in place. You want that girdle operational! 🤣😉 Seriously though, as we age we'll start shrinking if our core isn't strong enough to resist gravity. Think about that!
Once you've put your mind and attention on an area, you begin to notice it more, even subconsciously! Putting your attention on engaging your core when you move, sit and stand is really great practice and so is practicing yoga with me for just 15 minutes! 💖
Adding regular core work into your routine will just allow your body to operate more efficiently as you move through your day, in your yoga practice and during your workouts! It's also a surefire way to keep your body functioning at it's peak.
Let's not forget that while you work on the core muscles of your body, it's so important to open up the core and give it a really great stretch.
Upward Facing Dog is one of my favourite ways to stretch the entire front line of my body, especially my abs.
Get yourself familiarized with UPWARD FACING DOG and then practice with me to the YOGA CORE: TONE + STRETCH SEQUENCE either Live or on demand in the FREE VIDEO LIBRARY.
BADASS YOGA is live every Thursday at 8pm ET on Zoom.
ASANA LAB: UPWARD FACING DOG
Lengthens spinal muscles and improves posture.
Strengthens forearm and wrist muscles.
Stretches abdomen, chest, and shoulder muscles.
Strengthens back muscles and tones gluteal muscles.
Opens lungs and breathing muscles to aid in deeper breathing.
Carpal Tunnel Syndrome or other wrist injury
Pregnancy (check with your doctor)
Getting Into the Pose:
Starting from Low Plank on your next inhale breath, roll over your toes or bring the tops of your feet to the floor, press your hands and fingers into the floor as you straighten your arms and lift your chest and torso upwards.
Engage your thighs and press down through your hands and feet as you lift your thighs from the floor. Keep your gluteal muscles slightly engaged, but not contracted. Now only your hands and tops of your feet are on the floor.
Look forward or upward while lifting your chin just slightly away from your chest. Be mindful not to compress your neck (cervical spine) by tilting your head back too far.
Alternatives & Options:
Place a block in between your thighs and squeeze and hold it there as you press up into this posture. This will contract your inner thigh muscles and relieve pressure in your lower back.
You can also modify it by taking Cobra Pose.
This can be done with the toes tucked under as a variation.
Coming Out of the Pose:
Release by lowering to the floor or by tucking your toes and pressing back into Downward Facing Dog.
Biceps & triceps, shoulders, entire back, chest, core, quadriceps, psoas
Recommended Hold Times:
Other Names for this Pose:
Urdhva Mukha Svanasana
YOGA CORE: TONE + STRETCH SEQUENCE
Practice this sequence with me LIVE on Thursday December 9th at 8pm ET
Bird/Dog - 5 each side
Plank Walk-Outs - Lizard Pose - Twist x5
Plank - Modified Plank Knees Down
Knees Down Chaturanga Hover
Baby Cobra x5
Plank - Modified Plank
Knees Down Chaturanga Hover
Upward Facing Dog - Mini Asana Lab
Boat Pose - Russian Twists x10
Boat Pose - High to Low x5
Hollow Body Hold - Leg Criss Cross x10
Upward Facing Dog
Check out my FREE VIDEO LIBRARY for more awesome core strengthening yoga classes!
BADASS YOGA is live every Thursday at 8pm ET on Zoom