Core Strength | Length, Stability & Quiet Abdominal Intelligence
Core Integration, Length, and Quiet Strength
This class cultivates deep abdominal intelligence without hardness, linking the legs, pelvis, and spine through progressive work. Beginning supine allows the body to organize quietly, so strength emerges from clarity rather than force.
We open with Supta Padānguṣṭhāsana (Variation I) using a strap to establish length through the legs and stability in the pelvis. From there, Supta Tadasana with the strap in Urdhva Hastasana integrates the arms into the trunk, connecting the shoulder girdle to the core.
The work deepens with Ūrdhva Prasārita Pādāsana, progressing through 90, 60, and 45 degrees stages.
Supported with blanket and strap, this phase builds measured strength in the abdomen while maintaining extension in the lower back and quietness in the face and throat.
We then transition to seated balance work with Paripūrṇa Nāvāsana, explored with wall, chair, and strap support before moving toward independent balance. This progression teaches how to lift the spine as the legs rise, rather than gripping or collapsing.
From there, Ubhaya Pādānguṣṭhāsana refines coordination and control, inviting lightness and precision.
Between efforts, Adho Baddha Koṇāsana offers release and receptivity, sometimes supported with a block to quiet the abdomen and soften the groins. Daṇḍāsana is revisited to re-establish upright clarity and neutrality in the spine.
Alternating Ardha Nāvāsana with supported Adho Baddha Konasana creates a rhythm of effort and release, allowing the work to deepen without strain.
The class concludes with Śavāsana, where the effects of the practice settle. The abdomen softens, the breath becomes natural, and the nervous system returns to quiet balance.
This sequence includes:
Supta Padangustasana 1 w/ strap
Supta Tadasana w/ strap in Urdhva Hastasana
Urdhva Prassarita Padasana
90,60,45
w/blket and strap
Paripuna Navasana
wall, chair, strap, w/o& balance
Ubhaya Padangustasana
Adho Baddha Konasana
Dandasana
Ardha Navasana
Adho Baddha Konasana w/ block
Ardha Navasana
Adho Baddha Konasana w/ block
Savasana
