Establishing Core Strength II

David Procyshyn
Instructor David Procyshyn
Average: 4.6 (76 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


PianoWire 2 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 2 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 2 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 2 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.

Becky in TX 4 months ago

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 4 months ago

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?

David Procyshyn 4 months ago

Thanks for the feedback. Do you mean that you are slipping on the seat of the chair? Would it work if you place something on the chair or wear something that doesn't slide?

We are one life... 5 months ago


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 5 months ago

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.