Establishing Core Strength II

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. 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:
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Comments

Existing Comments

Betteren
Betteren
March 28, 2021
Comment:

thank you so much for this excellent class, David. I agree that the music is a little distracting at first - but after a little bit it was fine.

A more general feedback: Thank you so much for all the classes on DYWM focusing on back care - they are helping me a lot to cope!

JoyceAnnie
JoyceAnnie
March 18, 2021
Comment:

I found the instruction clear and helpful, but I found the music distracting. I have some hearing loss, so I need to have the volume up to hear the instruction, and the music really interfered for me.

BHG1959
BHG1959
December 29, 2020
Comment:

I couldn't complete this class because the background music is too distracting. More fitting for a dance club.

Gitti
Gitti
November 3, 2020
Comment:

What a wonderful, wonderfull class! A great learning experience, I will be repeating this session many more times. I am amazed how I got to know my body and my abilities since I joined this yoga community. Thanks to the great instructors.

lucidbee
lucidbee
September 15, 2020
Comment:

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
David Procyshyn
September 8, 2020
Comment:

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

MaramMazen
MaramMazen
September 4, 2020
Comment:

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
allijean
September 3, 2020
Comment:

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!

Allison

JMacDee
JMacDee
August 22, 2020
Comment:

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
jaldrich2
August 21, 2020
Comment:

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
PianoWire
May 9, 2020
Comment:

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
David Procyshyn
May 10, 2020
Comment:

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
Gilly Vanilly
May 4, 2020
Comment:

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
Nouran Jerjous
April 24, 2020
Comment:

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.

Becky in TX
Becky in TX
March 4, 2020
Comment:

David, those seated streches were delicious! I always wake up with stiff sides and lower back. This whole class has me starting the day feeling great. Thank you so much

estherggg
estherggg
March 2, 2020
Comment:

I, too, find a chair or even a stool to be a risky proposition as they do slip and slide around. I wonder if you could be pursuaded to offer an alternative for older ladies like me who find it difficult to balance with props?

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

Namaste!

When using the chair, my knees were above hip & for the arm part, the elbows were uncomfortably high. Is there a chairless alternative? Or what would you recommend?

Also during staff pose, I noticed a lot of tension in the inside groin & opposite outer thigh- seemingly in the posas and IT band. Any stretches or modifications you would recommend?

With Love & Gratitude

David Procyshyn
David Procyshyn
January 28, 2020
Comment:

Namaste right back! :-)

Do you have something lower that you can use, like a short stool or something similar? Regarding staff pose, it seems to me as well that your psoas and IT band (or quadriceps) are tensing. That's normal, and it's likely that they feel tense because they haven't typically been used like this before. You could sit a bit higher on a folded blanket or yoga block and that should ease, particularly if your hamstrings/low back are tight.
For stretches, I would recommend that you stretch the hamstrings and lower back.

Gilly Vanilly
Gilly Vanilly
January 7, 2020
Comment:

I just want to say a big thank you to David and all the teachers at DYWM. I stumbled upon your site back in March of 2019 as an absolute beginner with bad back and pain issues. I worked my way through various classes, programs and challenges and today have completed a total of 220 days of a combination of it all and I am thoroughly grateful for your wonderful guidance. Since following your classes and guidelines I have become a new person, pain free, more flexible and mindful. Heartfelt thanks and happy, joyful new year to you all. I look forward to continuing with you on my mat... Namaste

brindmore
brindmore
October 31, 2019
Comment:

David I am glad you had a warmup at the beginning of this class. Yesterday I just could not do/hold some of the poses and I felt it was because there was no warm up. But thank you for all you do to make yoga available to everyone!

NZhlebinkov
NZhlebinkov
April 20, 2019
Comment:

At 5:25 when trying to keep my pelvis up, I felt pain in my spine so I dropped the stretch. How can I do such stretches more safely? If I do them with a rounded spine it would be bad for my posture, wouldn't it?

David Procyshyn
David Procyshyn
April 23, 2019
Comment:

It depends on where you felt the pain, but it would likely help if you sat a little higher, like on a folded blanket. It would allow your hamstring to release a bit, which may be what is causing the pain in your back.

AnnMoir
AnnMoir
October 6, 2018
Comment:

Wonderful classes. Thank you David. My life is much improved since starting do yoga with me .

loveyoufiji
loveyoufiji
May 10, 2018
Comment:

Would you help me understand the "push your sacrum forward" cue? Is this sort of a reminder to not forget the back when "sinching around the waist" as part of the banda activation?

David Procyshyn
David Procyshyn
May 14, 2018
Comment:

Yes, that's pretty much it. It's the best way to describe the action of the pelvis, to make sure it doesn't tilt back and to have a feeling of lift and slight forward tilt. It's essentially a cue that encourages you to avoid letting the pelvis tilt back.

perfecta25
perfecta25
May 9, 2018
Comment:

I am recovering from a recent injury to my hip/pelvis/hamstring and back - this activates and totally releases the psoas and IT - I feel instant relief after this! Thank you!

Nyamyj
Nyamyj
February 11, 2018
Comment:

I especially love your message (and music during savasana) after savasana. It certainly helps me to be reminded to release and bring softness and move effortlessly with balance. As a beginner, this message is so important after years of tense movement as an athlete. Thank you.

TahoeInMe
TahoeInMe
February 4, 2018
Comment:

I love love love this class, when will you bring us Establishing Core Strength lll?

payalkhndlwl
payalkhndlwl
December 18, 2017
Comment:

David, I have a question? Should the core be tight at all times during the exercise? Eg : Towards the end, when we bend the knees and let it drop should the core still be tight? Thanks.

David Procyshyn
David Procyshyn
December 18, 2017
Comment:

Good question. Think of core activation as a subtle energy whose purpose is to stabilize the body in a way that maintains length in the spine and range of motion in the joints. When you're doing something difficult, you may need to activate your core with a lot of strength. When you're doing something passive, it may be fine to let go of the core all together. It depends on the support that your spine needs at that time. Does that help?

BecRueter
BecRueter
August 30, 2017
Comment:

Love the strengthening too. David's specific alignment guidance is essential and appreciated, even for this long time practitioner. It is why I love yoga so much.

NAVPLION
NAVPLION
June 29, 2017
Comment:

David Procyshyn is great. I have done this particular instruction a half dozen times, and it always gives me a boost and some peace.

Mozie
Mozie
April 17, 2017
Comment:

Thank you for the informative practice and the wise words you shared at the end.
Always best to teach from the heart even while being videotaped. I felt the love.

Kristinelsa
Kristinelsa
February 22, 2017
Comment:

I haven't done yoga in forever and now I have terrible sciatic pain. My doctor suggested that I get back into yoga to help. This is my first class and it was the perfect pace for me.

Virgo Sun
Virgo Sun
February 14, 2017
Comment:

... Felt strenuous as! I have been away from yoga for ages due to lower back injury. Now im stiff and inflexible with a weak core. I loved this session... Felt amazing, with interesting movements and the teacher is so calming. I'm inspired thanks!

Sybille
Sybille
February 12, 2017
Comment:

Thanks for this great class! My only objection is the music during parts of the stretches end the relaxation. I'd rather just hear David's calm voice and breath, the sound disturbs me.

jkenk
jkenk
February 8, 2017
Comment:

Long time ago I wanted to learn yoga but so not flexible myself I still wanted to learn. I found your websites which allowed me to experience this. Frankly - that was a very great experience - your video is excellent and so relaxing and so easy to follow. Thank you so much for letting me part of this.