THE CORE
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The core involves the muscles between the ribs and the hips. Collectively the muscles of the
core function as a supportive girdle, placing the body in optimum posture. If the core is
strong, the upper body is held up easily and the weight in the spinal joints are distributed
evenly without stress. On the other hand, if the core is weak, the posture collapses, there is
overcompensation of the primary muscle groups, and breathing technique becomes improper.
The navel, at the center of the core, is the starting point for all yoga asanas.
THE CORE There are five muscle groups that make up the core in the trunk region: Rectus Abdominis,
External Obliques, Internal Obliques, Transverse Abdominis, and Multifidus. These muscles
control the movement of the trunk in flexion, extension, side bending, and rotation. These
muscles are part of almost every body movement, they are the core of strength and power.
These muscles are essential for optimum postural alignment and also prevent back injury.
1.The Rectus Abdominis muscle runs the length of the central abdominal area, from the
pubic bone to the sternum. The Rectus Abdominis flexes the trunk toward the hips.
2. The External Obliques run diagonally down from the lower ribs, and connect to the front
top of the pelvis and pubic bone. External Obliques aid in the rotation of the trunk. When the
right External Oblique is activated, the trunk rotates to the left.
3. The Internal Obliques lie underneath the External Obliques, and run diagonally in
the opposite direction of the External Obliques. The Internal Obliques start from the top of the
hips, and connect to the lumbar region and the lower ribs. Internal Obliques aid in rotating
the trunk in the same direction as the side they are on. The left Internal Oblique twists the
torso to the left, therefore, the left Internal Oblique, and the right External Oblique work
together to twist the trunk to the left.
4. The Transverse (Transversus) Abdominis Muscle is the most important stabilizer in the
abdominal muscle quartet. The Transverse Abdominis Muscle runs horizontally across the
abdominal wall, underneath the External and Internal Obliques. The Transverse Abdominis
runs from the top of the hip, lumbar region, across the pelvis, and connects to the pubic bone.
This muscle bridges the gap between the ribs and hips, and lies closest to the intestinal region.
The muscle wraps around the body from the navel to the spine and its primary function is to
stabilize the body, and pull the belly in. THE CORE The Transverse Abdominis Muscle is often weakened by
pregnancy, chronic sitting, and general inactivity; and when weakened, it cannot provide the
stability and support necessary to protect the lower back from injury. Weakness in the Transverse
Abdominis Muscle is often the cause of that little belly bulge seen, even in slim individuals.
THE CORE To identify the Transverse Abdominis Muscle, stand in neutral, and place the fingers of the left
hand slightly below the navel. Scoop the lower part of the abdomen below the navel ‘up and in’ to
activate and feel the transverse abdominis muscle.
5. The Multifidus are a small group of muscles that stabilize the vertebrae of the back, and are
often recruited as a result of successful optimum posture.
To identify these muscles, stand in neutral and place the fingers of the left hand slightly left of the
middle lower back. Wave the right arm up and feel the Multifidus Muscles activate.
Vishal Yoga Life
Vishal Yoga Life
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