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


Becky in TX 7 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 7 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 7 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... 9 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 9 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.

Gilly Vanilly 9 months 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 12 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 1 year 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?