Yoga For Core Strength | Yoga Dose

Yoga For Core Strength | Yoga Dose


– Hey welcome back to Yoga With Tim. Last week I talked about
some common misalignments in our standing poses
and how they’re related to our hips and our glutes being weak. So today we’re going to
work on some strengthening techniques, which will help
our legs to track better in our standing poses, but
will also help to strengthen our core and help with our
spinal awareness in the standing pose, something that
we could all benefit from. Hey, leave a comment, like
the video and subscribe because you want to become
a member of this community. Let’s get started. (upbeat music) Alright so to do these
techniques, first you’re gonna wanna be able to feel a
neutral spine and the easiest way to feel this is lying
down onto your back. What I see in yoga practitioners
often is that because we don’t do as many things,
like repetitive movement exercise, strengthening
exercises, then we tend to lose the ability to stand on our legs properly. Now, by cultivating awareness
in the standing poses, that helps, this is just
another way added to help to build strength and stability. Okay so you’re gonna start
off lying down onto your back and we’re gonna start to
cultivate a neutral spine just by arching the
lower back and flattening the lower back. Something we do often in the videos. As you inhale, arch your lower back. And exhale, flatten your lower back. Then inhale into neutral,
that’s right in between arched and flat so you don’t
have, you’re not trying to stick your butt out,
but you’re not tucking. And then we’re just gonna
see if we can maintain that position as we start to
move the legs around. So put your hands right here on you ASIS, your frontal hip bones, and
bring your right knee up without your hips twisting
and lower your foot down. Then bring your left foot up,
without your hips twisting, and lower your foot down. Change legs. Right leg up. Back down. Change legs, left leg up. Back down. Okay good. Now, roll over to your side
and stretch your left leg out. So roll onto your right
side, left leg stretched out, and line yourself up like
you have a stick up our back. And also lengthen both hips
out of your lower back, then lift your leg up just a
tad, turn the big toe down. Now, when you go to life
your leg I want you to feel your side butt squeeze,
that your glutamine. And as you inhale, slowly lower the leg. Exhale, lift your leg up. Inhale slowly lower. Exhale, lift your leg up. And you can always support
year head under your, hand under your head, if it
helps to keep your neck long. Exhale lift up. Inhale lower. Exhale lift up. Inhale lower. Exhale lift up. Inhale lower. Keep both sides of the waist equally long. Make sure the lower back isn’t dipping. Exhale lift up. Inhale lower. Three more. Exhale lift, last one. Then take the leg up
half way, pause there, turn big toe down, exhale lift. Two, three. Engage your core as you lift your leg. Four, five, six. Okay then lower your leg. So you want to work your
way up to being able to do about 30 of those. If that feels pretty hard
just to do those, you know, “Oh man, my glutamine
might be really weak, “that might be effecting
all of my standing poses.” Alright so lengthen yourself
out, long line from your right ankle out through your spine, turn your big toe down, and
as you exhale lift your leg. Both sides of the waist stay long. Two, three. Four. Five. Six, actively stretch the
hips out of the lower back. Seven. Eight. Nine. 10. Then take the leg up halfway,
we’ll just do six here. Two. Three. Four. Five. Six. Okay. Then come on up to stand. Okay so your next exercise,
so you should feel some awareness in your outer hip
muscles as a result of that. So now standing even on your
feet, and you can do this in front of a mirror, without
your hips twisting side to side, bring just your right knee up. So you’ll feel your left
outer hip turn on to help keep you tall. Then set that leg back down. And without your hip
pushing out to the side, bring your left leg up. Change sides, without your left
hip pushing out to the side bring the right knee up. Let me show you from the
front view so you can see too. My right side’s a little
weaker so as I go to bring my left side up I have to
really focus on keeping that right side pinned in. And right knee up, the left hip pins in. This is just so you can feel
if you have one side that’s a little weaker than the other. I know my right side is a
little weaker so I have to be a little more conscious. Okay, so now let’s do a few lunges. So we’ll step the right
leg back, lower it down, and then come back up. And we’re just gonna do eight of these. One, now every time you
lower, find your neutral spine and pull up through your spine. And as you exhale feel
your outer butt turn on. And make sure that your knee
isn’t twisting inward at all. So you can look down and make
sure that you’re activating those muscles in your hips. Four. Five. Shoulders stay back, chest is open. Six. Seven. Eight. Then change sides. So this is my weak side so
I know that my right knee is gonna want to twist inward. One. Two. Three. Shoulders stay back spine is up right. Four, lower back lengthens. Five. I keep both frontal hip
bones equidistance from the floor so they don’t
twist side to side. Six. Seven. Eight. Good. Then we’re gonna see if
we can do a squat without the knees wanting to cave in. So this is very common
when I see people practice chair pose. Most of the time I see
people with weak glutes, they let their knees go like this. And as a result their ankles
(mumbles) and they twist on their feet. So we want to be able to
keep the ankles, arches, upright and be able to
keep the knees tracking. This is also gonna help
with building a strong core, which can also help with a
lot of lower back issues. Okay so feet go outer hips distance apart, you can just bring the hands
like a prayer position, or interlock your hands. As you inhale, start to sit
your butt back like you’re gonna sit into a chair. You can even put a chair
behind you as a reminder. And then look down at your
knees and your ankles. You want to see that
the ankles are upright. You’re not twisting onto one
side of the ankle or the other and neither knee is twisted in. For me, the right knee wants to twist in, I have to actively keep
it tracking with the ankle by using the muscles in my buttock. And then as you exhale, come back up. And let’s just do 10 of those. One. Sit back like you’re gonna
sit into a chair, two. Three. And make sure that your
knee isn’t twisting. You can look in a mirror,
that would be best. Four. Slow on the way down, five. Six. Seven. Eight. Nine. 10. And then fold forward, let your head drop. And come back up. Okay so we’re gonna
repeat all three of those exercises again, just give
ourselves a little break. Ollie came to say hi. Alright, hey Ollie. Before you do that exercise
I want you to see how your back body is supporting you. So what kind of strength
and flexibility do you have in your back body as a
result of your hamstrings and your glutes? So with just a little
micro bend in your knees, as you inhale, keeping a,
maintaining a long spine without letting the spine sink or round, you’re gonna slide your
hands down your shins. And as you exhale you’ll come back up. When you feel your back
start to round out, then you’ll just stop sliding the hands. Inhale, slide the hands down. Exhale, back up. Inhale, slide your hands down. Exhale, back up. Couple more, inhale slide your hands. And elongate through
your lower back actively, exhale back up. So just a good test once
in a while there to see what’s going on with the back body. Let’s repeat those
exercises one more time. Did we start off on the left side? Yeah. Okay, so lie down onto your
right side and elongate yourself. So bring the head back
in line with the spine. And as you exhale, life your
leg up, inhale, lower down. We’ll just do that 10 times. One. Two. Three. Four. Five. Remember, keep stretching
the hips evenly out of your lower back. Six. Seven. Eight, don’t let your
right side waist sink onto the floor, nine. 10. Then bring your leg up halfway. One. Two, the big toe turns downward. Three, that’ll help you
to get into the glutamine. Four. Five. Six. Let’s add on this side,
go up another six inches, turn the big toe down. One. Two. Three. Keep actively stretching the
hips down, long lower back. Four. Five. Six, hold it up. And release. Good. Let’s do the other side. Lie on your left side. Align yourself up. Turn your big toe down. One. Two. Left side waist is lifted. Five. Five. Six. Seven. Engage your core. Nine. 10. Good, up halfway. One, big toe points down. Two. Three. Four. Five. Six. Then up another six inches. One. Two. Oh, this is the tough side for me, three. Four. Five. Six. And release. Alright then stand in mountain pose. And we’ll just practice to
see if that awareness and in the outer hips helps to
keep us steady so that way we don’t swing from side to side. Ultimately, this is gonna
change your gait, too, the way that you walk. So that your hips don’t
kick out every time you take a step, which is a lot
on your lower back if you’re letting your lower hips do that. So it’s gonna help thee way
that you walk and the way you do your standing poses. So without your left hip
kicking out to the side, bring your right knee up. And this is all balancing poses. Warrior three, crescent. Change sides without the
right hip kicking to the side, bring the left leg up. Little trickier for me on this side. Change sides. Change sides, grow taller
through your spine. That’ll also help. Okay now we’re gonna do that
lunging except this round I’m gonna ask you to do alternate feet. If it’s too much to
alternate back and forth, like you lose your hip tracking, then just stick with the more basic just staying on one leg. Otherwise, stand up straight,
step your right foot back and slowly lower. And then step up. Left foot back, slowly lower. Two. Three. Four. Slowly lower down and lengthen your spine, come back up. Slowly lower down, back up. Slowly lower. Every time you come back
up, engage your core. Last round. Slow on the way down. And back up. Then let’s practice the squat. So as if there’s a
little chair behind you, take your feet out at hip’s
distance apart and turn your big toes out just slightly. Root down through the
center of your heels. Hands come to prayer position
or interlocked fingers. As you inhale, slowly
sit back and elongate the lower back without the
buttock tucking under. Exhale, engage your core, and come up. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Take your feet hip socket distance apart, little bend in your knees,
roll your shoulders back, chest open. Inhale slowly slide your
hands down maintaining a flat back, long spine. Exhale, come back up. Now firm your buttock
in and open your chest, open the front of your hips. Inhale, slide your hands down. Exhale, come back up. Firm your buttocks in. Open the front of the hips. Inhale, slide down. Exhale, come back up. Firm the buttocks in, open
the front of the hips chest. Last one, inhale slide down. Exhale come up. And firm your buttocks, open
the front of your chest. And relax. Alright now lie down on your back. We’ll just do a little
stretch to relax after. So take a strap across
your right leg, foot, take your foot straight up
to the ceiling and stretch your left leg out. So if you don’t have a lot
of movement in that last little exercise, then this
is a great stretch that you should be practicing
regularly to help to create a nice long strong back body. Okay, then release that and
take ankle to knee pose. Cross your right ankle
over your left knee and gently hug in. So now we’re gonna
stretch out the piriformis and the muscles in your
hip that feel like they’re activating when we were working. And release. Change sides, take your left foot out. The health of your muscle’s
ability to contract fully and also to release fully. So if the muscle isn’t
willing to contract and to help to track the knee
forward, like I was suggesting it should, then it won’t be
willing to release all the way when you go to stretch it, either. Then bend your knee, cross
your ankle, and hug in. Okay so also as you get
stronger practicing these exercises, these are
great exercises to have as part of your yoga practice. So maybe one day a week
you add these exercises to strengthen your hips and your glutes, which will also help to
strengthen your core. This is your center, this is how you move, how you hold yourself,
is all coming from these movements here. So if you can add this and
you start to practice it regularly and you feel
like after a couple weeks of doing this, like doing
it once or twice a week or something, you feel
like it’s not hard anymore, then you can add a set. So we just did two sets. Uncross your legs, take your
feet the width of the mat and lay your knees forward to the right. Let your left arm open up to the side. Ollie. So if it starts to feel
like two sets isn’t very challenging, then you can
work up to three, four, you don’t have to do more than four. And you can even add more repetitions. You can start to work your
way up to doing 15 squats or 20 squats, etc. So as you feel you’re getting
stronger you can add more. If it feels like it’s too
much to do these two with as many repetitions as we
did, then tone it down some until your legs start to get stronger. Come back to center
and let’s take a little shavasana, a little course
pose, let the body relax after that. Let the hips drop, the shoulders open. Let the muscles in your
jaw relax and your spine. Let the feet and the hands fall open. And just watch the
sensation of your breath. Watch the rising expanding
quality as you breathe in. Watch the lungs deflate. So we can let go of tension
you don’t need to be holding as you exhale. And gently bend your knees. Roll off to your right side and press yourself up. Sit up tall, bring your palms together. Namaste, thank you. Alright so I wouldn’t
call this as much yoga as I would call it exercises
for strengthening your hips and your glutes, but
when you’re practicing conscious movement, in a
way you’re practicing yoga. I guess you could call it yoga. But, again, this is a great
supplement for your practice. I recommend adding this
once a week, at least. Hey I want to take a
quick second to announce our Patreon account. So you guys have been
suggesting that I start a Patreon account, that it’d
be a great way to connect and a to help for people who
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and you’ll be able to see some of the options
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get a monthly letter, you also can sign up for
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that might be better, then leave them in the comments below ’cause I love to hear your suggestions. One other thing is you
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account and, as always, I appreciate your support. Thank you and I’ll see you next time.