I'm on my mat...now what?

Part 5: Make the Most of the Last 30 Minutes, CORE

Once you settle into the final asana of Sun B, a cleansing breath is in order. It may feel as if the climax of class has been reached. Sun B flow is often the most physically demanding component of class. But as we noted in our breakdown of Sun B (HERE), one of the goals of this segment of a 60-minute practice is targeted muscle engagement for a peak posture. After Sun B, the body is fully warm and prepared for activity. Muscles are open but engaged. Circulation is pumping. Breathing is full and deep, and it’s safe to explore complex postures.

The last 30 minutes of class following Sun B often are often much more free form than formulaic. “Yogi’s choice” is the motto. I’ll break down how a YOTR class normally follows Sun B and why, but, know these are suggestions and not rules.

After a sweaty flow packed full of spicy transitions, settle into an active resting posture like downward facing dog. Re-engage your ujjayi breath. Refocus on your practice. Quiet your mind. The effort of Sun B can often cause yogis to draw their attention to the strain instead of the flow and purpose of their practice. Allow yourself a moment to ground down after Sun B. Because Josh and I often incorporate balance and peak postures in the back half of class, we break down the last 30 minutes as follows:

- Core

- Standing Series

- Balance or Challenge Poses

- Hips and Spine Opening Poses

- Surrender Series

- Savasana

In today’s segment, let’s break down everyone’s favorite, Core. Yes, I know what you’re thinking, “I thought you said the hard part was over?” Putting a core burn after the exertion of Sun B might seem cruel. But remember, your body is primed for activity. You might be surprised at how much more strength and control you have in Core after the work you’ve done in the first half of class. Core can include more traditional yoga asanas like navasana (boat pose), and it can also include more “traditional” core exercises like crunches and planks.

• Length of time: 3-5 minutes

• Number of postures/exercises: Around 3-4 with at least 8 reps each

• Goal: Fire up your core to support balance and challenge postures

We strategically place a core-dedicated segment after Sun B as a final preparation for challenging asanas like inversions and arm balances to bring awareness to the muscles holding you up in your peak pose. You want to do handstand? You need your low core to hold you against gravity. You want to fly in 8-angle pose? You need both low core and side core to twist and lift. Check out some of our favorite core-focused exercises to incorporate into your practice below!

Legs up the Wall Crunches:

• Targets the low core which is often overlooked in traditional crunches.

• Good muscle engagement to prepare for inversions and postures requiring lifting legs against gravity with control like handstand.

• A toned low core provides more support to the low lumbar spine to mitigate low back issues.

High to Low Boat:

• Targets your transverse abs, the sheath of muscle below the “six pack” abs.

• Builds strength and spinal support for static holds. Is essential for the action of uddiyana bandha, or lower abdominal lock.

  • Practice! Feel this muscle engage in uddiyana bandha by lying on your back and drawing your belly button back towards your spine as you tilt your hip points slightly up towards your lower ribs.

• Toned transverse abs support a flat mid-section and provide critical support to the spine.

Spider Step-Through Crunches:

• Combines dynamic core engagement + balance.

• Great for climbers as it requires similar muscle engagements as a “step through” and a “high foot.”

• Puts core into motion for functional fitness...and they're fun!

Try adding Core into your yoga practice, and let us know how it flows! @yogaontherocks.va

Namaste!