Core-strengthening Class

My younger brother, Jake, is a chef. He's also 6'3" (no idea in meters, sorry everyone else...) and kitchens just aren't made for people his size. He constantly finds himself bending over to work. As a result, he's taking aspirin, probably more often then he should, to medicate for serious lower back pain.

Chris is also 6'3" and has serious lower back pain (and a baker, but the similarities stop there). What's with these tall guys who are good in the kitchen and have back problems? The world happily let men into the kitchen, but didn't set it up so they could comfortably work there.

I think a lot of the problem is bending over all the time, but, as it's part of the job, it's hard to work around that. This sequence, then, is to help where there isn't a current work around.  Lower backs get assaulted on many fronts: tight hamstrings, overdeveloped backs, weak cores, etc. Today's fix attempt will come from developing the core, so that the body relies less on the lower back (and doesn't strain it).


Core-strengthening

There are some general ways to help the core. Balancing exercises often develop core stabilization and are sneaky core strengtheners (you wouldn't notice, when focusing so hard on not toppling over). Crunches, while not an old standby of the hatha tradition, when paired with breath-work are a beautiful, beneficial addition to your practice. And, of course, engaging the Uddiyana Bandha will help develop core strength in almost any pose. 
  1. Start class on back, legs bent towards ceiling
  2. Taking hands behind neck, beginning crunches. Exhale as you come up, inhale to release towards floor, 12x
  3. Take both knees to one side in twist. Repeat crunches on both sides 12x each
  4. Take hands under legs, rolling along spine
  5. Roll up to seated
  6. Ardha Ustrasana (Half Camel), taking hand to opposite ankle, alternating between sides until warm
  7. Ustrasana (Camel Pose)
  8. Cat/cow in table pose
  9. Adho Mukha Svanasana (Downward Facing Dog Pose)
  10. Urdhva Mukha Svanasana (Upward Facing Dog Pose). Hold for 5-10 breaths, moving hips and shifting with breath
  11. Garbasana (Child's Pose)
  12. Adho Mukha Svanasana
  13. Plank Pose. Hold for 1-3 minutes, or longer if possible
  14. Lower to stomach
  15. Ardha Navasana (Half Boat Pose, version of boat on stomach). Alternate between sides until very warm
  16. Garbasana
  17. Navasana (Boat Pose)
  18. Garbasana
  19. Adho Mukha Svanasana
  20. Tadasana (Mountain Pose)
  21. Garundasana (Eagle Pose). Repeat other side
  22. Natarajasana (Dancer's Pose). Repeat other side
  23. Virabhadrasana III (Warrior III)
  24. Step back into Warrior I
  25. Virabhadrasana II (Warrior II)
  26. Trikonasana (Triangle Pose)
  27. Virabhadrasana II
  28. Vinyasa to low lunge
  29. Step up into Virabhadrasana III
  30. Repeat steps 23-27
  31. Vinyasa to ground
  32. Eagle Crunches: Lying on back, take arms and legs into Eagle pose. Inhale, extend arms and legs away from each other; exhale, squeeze them towards each other. Repeat 12x on both sides
  33. Setu Bandhasana (Bridge Pose)
  34. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
  35. Savasana

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