Transform your yoga practice with our 7-session deep core series for improved posture, stability, and mobility. Explore the interconnected chain of muscles and fascia from your inner ankle to your jaw, helping you build strength and stability.
The deep core line acts as a central stabilizer of the body, running continuously from the inner ankle all the way to the jaw. In this series, we’ll explore each aspect of this interconnected chain of muscles and fascia, working from the feet to the crown of the head.
This course with renowned yoga therapist Lynn Crimando will focus on creating a stable center by connecting with the deep core line.
Over seven sessions, learn how to create stability, resilience, and strength from the deepest places in your body to support healthy movement patterns centered around the axis of the core and greater freedom of movement at the extremities.
What’s In The Course?
Session 1 – An Overview of the Inner View
This class will establish the basis for all the classes to come. Learn how the deep core line creates a continuous central support, which runs from the inner ankle to the base of the tongue. You’ll explore how stabilizing from the deepest places creates mobility to the extremities and enables movement out from the center. You will also gain an understanding of the role the deep core plays in maintaining a vertical stack of the body for healthy postural support.
Session 2 – Stabilizing From the Base: Stability from Below the Knee
This class takes a deep dive into an often overlooked part of the body in yoga practice – the lower limbs, ankles, and feet. You’ll learn how we support our weight from the ground determines the disposition of the entire deep core line. Experience how the feet, ankles, and lower legs provide a base of support for standing poses, as well as walking, running, dancing, and other movements.
Session 3 – Focus on The Adductors: Key Players in Standing, Walking, and Neutral Pelvic Alignment
Primarily known as the muscles responsible for moving the legs toward the midline, the adductors play a key role in stabilizing the body in all standing poses and locomotor movement. Tight, weak, or imbalanced adductors can result in dysfunctional movement throughout the core. In this session, we’ll explore poses that lengthen and strengthen the adductors in balance with the quadriceps, gluteal muscles, and hamstrings for better postural alignment up and down the chain.
Session 4 – How the Hip Flexors Provide Dynamic Bi-Lateral Stability in Movement
This class will focus on a group of muscles that play the largest role in hip flexion: The psoas, iliacus, and pectineus from the deep core group, in conjunction with the sartorius and rectus femoris. Developing strong, resilient hip flexors can mitigate the modern societal effects of sitting for long periods and help maintain good posture, deep core stability, and reduce compensatory patterns of overuse of surrounding muscles.
Session 5 – The Core Canister: Transversus Abdominis and Friends
In this session, we’ll focus on the TVA, a trunk stabilizer, and the muscle many people think of when they think of the “core .” In conjunction with the rectus abdominis, QL and some of the fibers of the oblique muscles, the TVA maintain abdominal wall tension, thereby creating support for the entire lumbo-pelvic-hip complex. We’ll work to develop central core tone that is synchronous and appropriately reactive.
Session 6 – The Diaphragm(s): Breath-based Stability, Spinal Stabilization, Inner Balance, and Vertical Posture.
Research has shown that a weak respiratory diaphragm can impair core proprioception by interfering decreasing the sensitivity of muscle spindles located in the erector muscles of the spine. In this session we’ll use the breath to create integrated tone that incorporates both the abdominal muscles and the pelvic floor.
Session 7 – A View from The Top: Exploring the Core from the Neck Upwards
Few people equate the base of the tongue or roof of the mouth with actions of the deep core, but this is, in fact, the top of the deep core. We’ll explore the key role the muscles of the neck and jaw impact the whole chain. We’ll see how tongue position alone influences the parasympathetic nervous system and can even affect lower limb strength.
This course qualifies for 9 CEs.
