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Establishing Core Strength I

Beginner II

This class is meant to be a part of a series that you can see in our program Establish Your Core Stability and Strength and on our Yoga for Beginners page. After you have learned how to breathe and engage your core and stretch your body while your core is engaged, now David teaches you how to strengthen your core. Core strength will not only make you stronger and protect your spine, it will make you feel taller and lighter in your everyday life.

Equipment:
  • Block
Style:

Comments

Existing Comments

Gilly Vanilly
Gilly Vanilly
October 21, 2022
Fivestar Rating:
5
Comment:

So beautiful, calming and strengthening. I started this class feeling a little stiff and finished feeling like super woman :-)
Thank you David, you are a star!

AdreeAna
AdreeAna
September 10, 2022
Comment:

This program is just amazing. Thank you David!

susan.rae
susan.rae
July 21, 2022
Comment:

I was surprised how challenging this was for me. I have been fit, strong and flexible for years. Many injuries and life journeys I feel quite seized up. This will be integral for my way back to flexibility and strength. Thank you David. I love DYWM

fadelee
fadelee
May 17, 2022
Comment:

Seems really great, appreciate all the suggestions for micro adjustments which would arguably make more sense if I'd started with the class you reference in the beginning. Really wish the link to the Core strength program (https://www.doyogawithme.com/core-stability-strength) in the class description worked. I've run into it in several places looking for core related videos, seems like it was really integral to keeping these videos in order.

Viktorija
Viktorija
May 4, 2022
Comment:

Dear David, excellent sequence which helped me recover after months of illness. This seemingly easy routine holds a key to our body magic. I just once again would like to thank you for doyogawithme site. 🌻

MartiTurlington
MartiTurlington
April 22, 2022
Comment:

Excellent class. I hurt my lower back about a month ago. I need to build my strength in my core and back. I've been taking it slow, I believe this class will help. Thanks!

Nouran Jerjous
Nouran Jerjous
April 19, 2022
Comment:

Thank you David. I tried my best but it was tough class for me. I will try it again.

Ritasans
Ritasans
March 8, 2022
Comment:

Not sure I engaged my psoas muscle correctly (I’m not even sure I spelled it correctly), but I tried. Very good class.

jscopes66
jscopes66
February 26, 2022
Comment:

Thanks so much. Those yummy forward folds were fabulous. DoYogaWithMe has been a lifeline in these anxious times. Hope to return to in-person practices eventually, but will always tune back in here.

HeatherAAllen
HeatherAAllen
February 15, 2022
Comment:

Thank you for an excellent lesson on core strength! So much new to me. Hopefully I'm engaging muscles correctly, I found it hard to feel the psoas muscle. But generally knew I was "working" hard for sure!! This lesson will be repeated for sure!

Arda
Arda
January 22, 2022
Comment:

I have been enjoying this yoga classes for over a year now and going back to the basics really an eye opener. How subtle movements can have such an impact ! Struggling right now with lower back pain and these classes really help. One question, the exercise where you sit straight up and bring in one leg at the time by bending your knee, until you can lift your leg off the floor, seems almost impossible for me ? What does that mean? Is that tightness of a muscle or lack of strength ?
Will keep working on it, thank you David for another great class

alanr
alanr
January 19, 2022
Comment:

Even though I've been doing yoga on and off for nearly 20 years, and consider myself a solid intermediate, I found David's review of the fundamentals here to be very helpful. This class in particular pulled things together for me from the previous "Align, Stabilize and Stretch" class, and the Core Stability classes before that. Not only did this class remind me of some things that I've forgotten or gotten lazy about, but I learned a couple of subtle movements regarding alignment and body positioning in some basic poses that I really hadn't realized before!

spadilla8@gmail.com
[email protected]
June 13, 2021
Comment:

If I cannot do all these movements, should I keep repeating this class until I am successful, or should I move on to the next class?

Thanks so much,

Fiji McAlpine
Fiji McAlpine
June 15, 2021
Comment:

The pose is not the point, one of my favorite sayings. There will always be a pose or two in a class that you can't do to the highest level, modifying the poses to meet your needs each day is part of the this practice. You can keep coming back to this class if you find it is helping you make progress, but don't limit yourself to doing just this class.

denisevblack
denisevblack
January 4, 2021
Comment:

Hi David

I have trouble straightening my arms when lifting them above my head . Are there an alternative poses eg bent arms that I should try /

Thanks

Fiji McAlpine
Fiji McAlpine
June 15, 2021
Comment:

Hi Denise,

Many people find it hard to have their arms completely straight when overhead. I would suggest straightish, straightening to the best of your ability. You can also work with a strap in your hands and try to pull on the strap as your arms are overhead.

Nouran Jerjous
Nouran Jerjous
July 2, 2020
Comment:

Thank you so much for this wonderful session . I followed your detailed instructions and find how much difference they make...I feel no pain when following the instructions and more stable...Great teacher..Thank you.

barbararuzgerian
barbararuzgerian
June 23, 2020
Comment:

I so appreciate your thorough detailed instruction and learning how to deeply activate these essential muscles for stability and strengthening..

JMacDee
JMacDee
June 19, 2020
Comment:

A wonderfully detailed class, I learned some new physical connections. All delivered with kindness and calm by David, thank you so much.

raneeshm
raneeshm
May 10, 2020
Comment:

Thanks David for the great class. I do strugle maintaining the staff pose and engaging the moola bandh at the same time with keeping the momentum going. Need to continue working on it.

PianoWire
PianoWire
April 27, 2020
Comment:

With my legs straight and back straight, I can't bend 90 degrees at the waist. Should I round my back to get my shoulders over my hips, or should I put my hands on the floor behind me to prop myself in a half sit-up position with a straight back? (I don't have the core strength to hold that half sit-up very long without propping!) Possibly related: when bending and lifting my legs, I didn't feel psoas engagement as much as I felt calf/hamstring relief.

David Procyshyn
David Procyshyn
April 28, 2020
Comment:

There are a few ways you can adapt to relieve the tightness in your back. You can lift your bum up on a pillow, folded blanket or block or you can bend your knees. It's more important that your back is straight then your legs are straight.

heathermayscranton@gmail.com
[email protected]
April 15, 2020
Comment:

Staff pose and anything boat pose really bothers my lower back and hip flexors. I don’t feel anything going on in my core when I do these even when trying to engage my pelvic floor and TA as explained in the video before this one. It feels like my hip flexors (which have been tight for years and I can’t seem to soften them) and lower back carry the entire load. Any tips?

David Procyshyn
David Procyshyn
April 17, 2020
Comment:

<p>Yes, work on engaging your pelvic floor and squeezing your abs in before your lift your feet off the floor. Then, lift them only as high as you can keep those two fully engaged. It would also be a great idea to stretch your hip flexors. Have you tried <a href="https://www.doyogawithme.com/content/hip-flexor-heaven-0&quot; target="_blank">Hip Flexor Heaven</a>?</p>

ÀfricaRM
ÀfricaRM
April 17, 2020
Comment:

Hello,
I have similar problems, specially with boat pose. After struggling for many years, I am just beginning the use the core. In my experiencie, it is more a question of body awareness and pranayama thant just "doing abs". Pilates was a torture for me, but I find Yoga a bit more forgiving. I also found the the second class of this DYWM program (Establishing Core Strength II) very useful to develop that body awareness. Anastasia's class is a bit more challenging, but in the beginning there is a meditation focused on the core that I find specially inspiring. Good luck and namaste! Àfrica

We are one life - Earth’Space’Moon’Ocean’Cloud‘Sky’Watreease
Comment:

Thank you for this recommending & creating this class. =) It was a challenging, fun journey.

Tortoise is so nice.

+ What is the name of the leaning back posas exercise while squeezing the pillow with the knee exercise?
+ Any suggestions for transitioning from laying to sitting? It does help to lean into that top arm & engage the core when pushing up, but it still hurts my low back.

(The twist stretch was too painful for some reason, so instead, I returned to my back with a book under the lumbar vertebrae & sacrum, knees bent, heels facing out & felt a nice release before shavasana =)

For a second, I thought you said “allow your limbs to go limb” instead of limp =P

amanda_ngan
amanda_ngan
November 27, 2019
Comment:

Thanks David for a powerful class, confirming my core needs work! I wondered if when in staff pose, my outer thighs are intensely sore- is this an indicator that these muscles (and perhaps very tight glute muscles too) are overcompensating for a weak core? When looking in a mirror, it looks like I’m unable to keep a straight back, and my lower back is rounded.

We are one life - Earth’Space’Moon’Ocean’Cloud‘Sky’Watreease
Comment:

+ I am not certified, but tried doing the staff pose without core & felt some outer thigh straining. Practice is key.
+ It may help to do additional core exercises, like tree pose, standing on one foot, supine twists, deadbugs. Walking lounges, triangle pose, pigeon stretch, quad stretch.
+ Also, to activate the pelvic floor muscles with our core, it may help to pretend to hold in pee.
+ Tensor Fascia Latae stretch may help: https://youtu.be/SlvgfhQKIEA
+Anatomy of leg muscles: https://youtu.be/1oARrC3Jtpk - knowing which muscle is straining helps to inform what stretches would help
+Many of us tense up or over exert muscles during exercise so we can explore how to find a challenging contraction without straining. If anything, we can take a quick breather break from the exercise.
Hope this helps!

David Procyshyn
David Procyshyn
December 18, 2019
Comment:

You're welcome! Yes, the sore thigh muscles could relate to a weak core. But your lower back and hamstring muscles could also be quite tight, making it hard for the thigh muscles to lengthen both your legs and your lower spine.

javajeff
javajeff
September 28, 2019
Comment:

This class is tough for me, but a good challenge. I have two questions:
- Should we try to keep pelvic floor + TVA engaged throughout the entire session? Or just when you remind us?
- When doing the back arches, should we be flexing or relaxing the glutes?

I like the music - reminds me of Brian Eno's "Music For Airports." Cheers from Wash DC!

David Procyshyn
David Procyshyn
October 1, 2019
Comment:

Thanks! To answer your questions:
- Ideally, yes, you want to keep them engaged throughout.
- When doing any backbends, yes you want the gluts to engage. They help tilt the pelvis back with the spine.
Cheers back!

Maralepp
Maralepp
August 6, 2019
Comment:

This series of classes is awakening muscles that I haven’t felt since before I had an emergency cesarean section 19 years ago! It’s no wonder that my back had been hurting for years—all of the supporting muscles have been out of commission. I look forward to continuing to strengthen them. Namaste.

ÀfricaRM
ÀfricaRM
June 24, 2019
Comment:

Thank you for this great class, David! Alothough I have some experience in yoga, using the core is difficult to me. There's something basic that I haven't grasped yet. This class has helped me enormously to understand at least something of it. I will continue with the core program and repeating it from time to time. A 10 for the guiding cues and the pace of the class. Namaste!

jessicahealy
jessicahealy
February 13, 2019
Comment:

This video series has been great for me as a beginner. I really enjoyed this Establishing Core Strength I specifically. It's challenging and fun! David is a good teacher.