Establishing Core Strength II

David Procyshyn
Instructor David Procyshyn
Average: 4.6 (67 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


Gilly Vanilly 2 weeks ago

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 2 months ago

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 9 months ago

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 9 months ago

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 1 year ago

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

loveyoufiji 1 year ago

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 1 year ago

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 1 year ago

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 1 year ago

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 1 year ago

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