Abdominal Toning and Lower Back Strengthening
The Core can have different meanings for different people. In Iyengar Yoga, we emphasize the importance of not straining the abdominal muscles through excessive use, in order to avoid developing a six-pack. Instead, it is essential to strengthen the core by lengthening and using the breath effectively, which naturally leads to firmness.
Firming the muscles in the core also strengthens the lower back. Toning the back muscles and strengthening the hips and abdominal organs are the benefits of these postures. They help improve the functioning of the liver, spleen, and pancreas, combating laziness in these organs.
If the lumbar and abdominal muscles are weak, it is advisable to focus on standing postures and forward bending exercises until you have built enough strength and stability in your practice to avoid straining your back.
Since the core area houses the reproductive system, it is important to be mindful of any strain caused during practice. Women with menstrual disorders, uterine displacement, and excessive bleeding (leucorrhea) should avoid these postures until they have found balance through their practice, including inversions that address hormonal imbalances.
It is recommended to consult a physician and a local Iyengar teacher to receive appropriate guidance and support in creating a sequence that helps balance your systems without worsening any existing conditions.
This sequence includes:
Paripuna Navasana Preparation
Paripuna Navasana w/ strap, w/o strap
Dandasana
Parsva Dandasana
Ardha Navasana w/ bolster, hold legs
Pascimottasana
Ardha Navasana w/ bolster Hand behind head
Pascimottasana
Ardha Navasana w/o bolster
Pascimottasana
Parsva Pascimottasana
Ubaya Padangustasana
Baddha Konasana
Adha Mukha Baddha Konasana
Urdhva Prassarita Padasana w strap and w/o strap
90, 60, 30
Jathara Parivartanasana
bent knees
straight leg
Dwi Pada Parvan Muktanasana
Savasana w/ bolster