In our classes, we are constantly throwing out words like 'bandhas', 'lower abs', 'pelvic floor'. We know we repeat it a lot but there is a very good reason. The deeper abdominal muscles should be responsible for supporting your body, but many people do not engage them while doing yoga or other exercise.
If you learn to engage those muscles, you will be more effective in yoga, running, or anything requiring stability. Your lower back will thank us for it!
Things to consider:
Transverse abdominis "TvA"
Personal trainers, physios and some yoga teachers will use the term 'transverse abdominis'. In yoga, we also call these our bandhas. Specifically, your uddiana bandha (lower abs) and mula bandha (pelvic floor). Engaging those bandhas will help pull your core muscles in and upward, which helps with yoga in 2 ways:
How to do that small movement
Essentially, you are trying to hollow out your belly - pull your belly button towards your spine. Then squeeze your muscles at base of pelvis upward. You could practice at any point in the day without anyone noticing. The pelvic floor is a hard one to explain in classes. To be blunt, you use the muscles that control your bladder - squeeze in and back tightly.
Poses to engage your TvA
When doing plank or chaturanga (the lowering down bit of press up), you will want to draw in your bandhas (lower abs, pelvic floor). This will draw your muscles in centrally, making the pose more about the core and less about the arms and shoulders. It will actually make the pose easier.
Side plank is another great pose. Again, to support your body, you must draw in those bandhas. In side plank, you are also working your obliques, your side abs.
Scale pose (Lolasana) is a great example of what happens when you draw in your lower abs and pelvic floor, it lifts you up! Start by drawing in your bandhas and push up on hands. It does require some upper body strength but you couldn't do it without tightening those deep abdominal muscles.
To be honest, it's hard for everyone to remember to "draw in their bandhas". Even I forget when doing yoga or running. It's helps when yoga teachers remind you in class, which is what I try to do in our classes.
If you do practice engaging your TvA's, it will dramatically improve many things:
Strong deep abs = happy lower back :)
Tim & Shannon: Part time yoga teachers from Cookham, Berkshire. We thought it would be fun to share our learning experiences with like minded people.