Establishing Core Strength II

David Procyshyn
Instructor David Procyshyn
Average: 4.7 (82 votes)
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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. In this class, part 2 of our core strength series, David shows you how to keep the core engaged while moving your arms and legs and stretching some of the key groups of muscles around the pelvis that can limit mobility, such as the hamstrings, hips flexors (psoas and quadriceps), hips and lower back.

Equipment: Block, Chair
Style: Hatha Yoga, Yoga for Athletes, Yoga for Runners, Yoga for Strength, Yoga for Back Care


lucidbee 1 week ago

This class was great for me. I am focusing on improving strength and stability for my lower back due to an old injury and this class taught me a lot and the strengthening was great. I will be doing it in my rotation. I really appreciate your sharing of your experience in such a gentle, thorough, and precise way.

David Procyshyn 2 weeks ago

Wow, thank you so much for the beautiful comments, everyone! They mean a lot to me.
Take care,

MaramMazen 3 weeks ago

I have practiced yoga for years, but I never had a teacher or series that builds up as beautifully as this beginner challenge did. Taking it easy and slow step by step from the very start truly transformed the way I do yoga. It's a shame how most people, including me previously, jump into ashtanga and advanced classes because they're strong and "can do it". But this beginner challenge truly made me realize it's not about pushing hard, but about paying attention to all the little subtle movements across the body at the same time. It has helped me with my posture throughout the day, made it automatic I pay attention when I'm hunching for example, and made me mindful of how I carry my body and that has helped ground me overall. So glad I found this, and seriously recommend it to everyone who wants to get into the basics of yoga, even if you can do more "difficult" yoga series.

allijean 3 weeks ago

David thank you so much for these classes. Your gentle, clear and kind guidance through the bandhas, breathing and integrating core strength into my practice has not only brought new life into my yoga practice but also into the way I relate to my life. I have been struggling to find tools to ground myself and control how energy flows through my body, which has in turn given me issues with posture, neck pain, and a general sense of disconnectedness. Since learning from your classes in this series, a few others on DYWM, I have been able to use these techniques throughout my day and feel simply and joyfully more alive! Thank you again and I hope one day I can take a live class from you!


JMacDee 1 month ago

I really enjoy David's style of teaching. He has a calm voice but don't be deceived, some of these poses are quite challenging (boat for instance). But he does not keep you up too long. I feel great after taking this one.

I did find the music distracting and the rhythms did not seem to match what David was doing. I'd love the option to turn the music off.

Other than that 5 stars, thank you!

jaldrich2 1 month ago

This wonderful series has gotten me on what I think is the right track toward a yoga practice that will serve me well for the rest of my life. Before, I had been straining and suffering to hold various yoga poses. Now, after only a few sessions, I can feel my body beginning to automatically use the correct muscles, as David guides me into the correct alignment. It's still a lot of work but it's of the kind that will strengthen me, not hurt me. Thank you for this life-changing class.

PianoWire 4 months ago

Your absolute beginner series has been a good way to start. One thing I just don't seem to grasp is the ability to go deeper into a stretch with subsequent breaths. In fact, I can't usually hold a stretch more than a few seconds. Within my body, there seems to be a very thin line, just a millimetre or two, between gentle stretch and excruciating pain. And that line tolerates less, not more, stretch as seconds pass. Around the time you tell us to sink deeper into a stretch, my body tells me in no uncertain terms that it's time to come out of it. I'm sticking with the program, but this is discouraging. Any suggestions?

David Procyshyn 4 months ago

Thanks for the feedback. The body has a natural protective nervous response called a stretch reflex that engages the stretching muscle a few seconds after the stretch begins, so that's likely what you are feeling. For some people, they can continue to stay in the stretch, breathe and relax until it releases. Others need to move out of the stretch a bit to release the tension, then move back in gently. The best approach is to listen to your body and see what works for you. It's great that you're curious and aware!

Gilly Vanilly 4 months ago

What a wonderful class! At the end I had tears rolling down my cheeks, I felt so whole and thankful. Thank you so much x

Nouran Jerjous 5 months ago

Thank you David. I have pain in my hip area, and weakens in my back so holding the block between my thighs and raise the legs was not joyful for me. also I have big challenge with balance so having the chair in some poses was very helpful.
I highly appreciate what you present to us and consider myself so fortunate to find your website. thank you so much.