Establishing Core Strength II

David Procyshyn
Instructor David Procyshyn
Average: 4.7 (82 votes)
If you're having issues with the player:

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


David Procyshyn 1 year 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 2 years ago

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

loveyoufiji 2 years 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 2 years 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 2 years 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 2 years 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 2 years ago

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

payalkhndlwl 2 years ago

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 2 years ago

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 3 years ago

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.