A short core class to strengthen the core stabilizes, pelvic floor and glutes.
This class is great for those seeking:
Props: 1 block, 1 resistance band
Focus: core, pelvis, glute strengthening
Location: Lila Familia Production Studio, Vancouver, BC
Music: Kurmasana Spotify Playlist
Do the full class: Quick Fire Vinyasa
Come to lay on your back and bend your knees.
Place the resistance band around your feet at the tops of the feet and the soles.
Press your feet on the ground and take five deep belly breaths.
Mula Bandha is the pelvic floor in physiological terms.
Mula = root
Bandha = seal / lock
When we inhale and exhale by drawing the navel in like this, we engage Mula Bandha.
When the lower abdominals engage, it stabilizes the pelvis and engages the core stabilizes that attach to the low spine. The more we engage the muscles around the lower spine and the pelvis, the better we have to support the low back and decrease the risk of injury.
Mula Bandha, on an energetic level, sustains the energy in the spine and prevents it from leaking out.
Core exercise 1
Setu Bandha Sarvāṅgāsana (bridge pose) variation with the resistance band at your feet
Core exercise 2
Take your feet up off the ground, so they are in line with your knees.
Press your feet outwards into the resistance band.
Take your hands behind your head.
Core exercise 3
Core exercise 4
Slide the resistance band to your thighs above the knees
Come into bridge pose with hands by your sides.
Begin to press the knees outwards against the band, find a pace that serves.
This activates the glute med, the outer buttock muscles.
Strengthening the gluteal muscles also helps to support the low back and the front of the pelvis.
Keep breathing and move your knees outwards in little pulses for 6-seconds.