So, as previously stated I was very happy to have participated in Susi Hately's "Bio Mechanics of the Core" workshop.
This was a good one, especially as there are so many myths surrounding the core - how to engage it, what it is for, what muscles do what, what yoga cues to use - and the list goes on and on.
I'm going to zero in on the main point that really hit home for me. It does not matter if you have a 6 pack - if you have back pain, you do not have good core. That's it. You cannot be a little bit pregnant, just as you cannot have a little bit of back pain and have good core. Sorry.
Now we all do a lot of work to keep ourselves physically fit and active, especially in the yoga world, and yet many of us have pain. Many many of us have back pain. What gives....?!
First, I feel that this is a conversation about language. What exactly is the core? Its not the 6 pack (and if you your definition of core is the 6 pack, well then we are talking about 2 separate parts of the body).... but stay with me.
The core's purpose (or the main one in this conversation) is to provide segmental stability to the spine. This being said, a stable spine = a stable relationship between the legs, hips, pelvis, shoulder blades, and everything in between. When we have this, we have good core. When there is a congruency between all of these structures, good core in inherent. when you have ease in the legs connected to the pelvis, and spine can be supple without gripping - THAT is good core. Pain free!!!
OK so what muscles are we talking about then... well there are a whole load in that sense, but the congruent "local" core muscles are those deep deep ones of the pelvic floor, transverse abs, and multifidus muscles surrounding the spine. Together these provide an inter-abdomial pressure, which then supports the spine. These muscles are so deep that to get a pure contraction to contribute to "core", they are likely "evoked" by other means - they are innately turned on in the movements of yoga (when we are practicing appropriately for our bodies).
The tendency for many of us (myself included), is for the power muscles i.e. the 6 pack to take over. But here is the thing, if we over work the power muscles in an attempt to get inner core stability, we are only creating a HARD outer shell that acts as a mask for a really dysfunctional core.
This is why when we do a whole load of crunches, we can still have back pain. Rock hard abs, and back pain.... not good core. Rock hard abs - YES, but are they functional at supporting the spine? not so much. Its that whole house of cards thing....
Oh and don't forget to breath... Cause a restricted breath in conjunction with a 6 pack, is also not core...
So with all of this in mind..... My yoga therapy practice. Now I have to admit that I went a little too hard recently, and I'm feeling it. Always a lesson.....
I started with my usual block/strap (like an old friend now), and then got into a little orifice breathing to connect me to my pelvic floor (also, like an old friend now). I got into a little butterfly - knees wide, feet hip width - 4 breaths out, 12 breath in - with a quiet pelvis.
From here, legs up the wall, feet on the wall in line with knees. Pressing into the wall, while keeping a neutral pelvis and spine - let the evoking of the core begin... then I got into de-weighting with my feet on the wall, this is effective... Hip opening series, and more core evoking with feet on the wall.
Up to stand - modified natarj (yoga therapy style) - got my abductors into it, but fancy that, I was feeling a little core evoking there too... hmmm I feel like I'm getting the hang of this...
From there onto twists, first sitting, and then standing - one leg on the chair. From there I experiment, can I keep my pelvis quiet while lifting one foot up to the chair, left right left right left right... oh and there is that evoking sensation.
How do I know this? I feel LIGHTER! and my pain is going down.
From here, more experimentation - high crescent lunge (pretty small stance considering... but it worked), cactus arms, and twist to the front leg, sssssllllooooowwwwwllllllyyyyyyyyyyyyy. Hmm that turns up the heat! Always being mindful of the easy breath, quiet pelvis, and no gripping. Wow that is a lot to think about, so guess what, I stop thinking and just feel it all. My body is hummin'.
Back to the floor, onto a Z fold for some shoulder blade arm mobilization and then a nice savasana legs up the wall.
This was a great session. I was all about hip stability and core - really for one to happen appropriately, the other has to be along for the ride. But it is interesting to reflect on how many times in the past I had been in, say down dog, and really not had any core engagement. As a result, my hyper mobile spine shows up, I sway back and disconnect from my rib cage so much that I could almost touch my lower ribs to the floor.... Looked kind of cool, sort of.... BUT no wonder I have a history of back pain - that is SO MUCH shearing on the low spine it is not even funny. So I was able to get into this pose, but at what expense??
So how do I feel now? My pain is down, a lot. Thank goodness. I'm on the quest for good core. I may throw myself a celebration when this becomes a more consistent part of my reality. But for now, and always, I enjoy the journey. Marvel at the body and what it has to teach me.
Also, I'm pretty sure that there are quite a few movements that I explored today which I will be sharing with a client of mine in a private yoga therapy session tomorrow.
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