Where is your “core”? You’ve heard the commonplace that “it’s not your abs,” which is true, but doesn’t tell us where to look. The name itself, though, is instructive, and with breath and attention we can find our “core” experientially. While practicing 3 part yogic breath (dirgha), move between the poles of abundance on the in breath, and stillness on the out breath. After becoming established in this rhythm, notice and accentuate all your muscles hugging toward center as you gently press your breath out. Feel the pattern and rhythm, and pay direct attention from the floor, all the way up to the roof of your mouth, 360 degrees. As your body expands and contracts, you’ll begin to feel the center around which your body is moving.
Did you know, that your core is closer to your back than your belly button? That’s why one of the instructions in moving from the core is often to bring your navel back towards the spine.
Did you know, that your core traverses the upper and lower bodies? One of the most used stabilizing muscle sets, the illiopsoas, connects the upper and lower body, attaching about a third of the way down the inner thigh, zigging and zagging up from there to the inside of the pelvic bowl, and back to its midline origin, fanning out along the low spine on either side.
Did you know, that your core can be drawn away from midline by injury and habitual holding patterns? In yoga, we call these “samskara” and they are precisely what we are unearthing in yoga asana by moving in ways unusual to everyday life, with attention and breath. When you practice the breathing above and find your core feels off-center, you already have the tools to use your muscular awareness to bring it back to center. This weakens the grooves of habits and realigns you to increase your focus, energy and awareness in everything you do!
The “abdominals” – rectus (middle front), transverse (lower belly, the one we use in kapalabhati), and obliques (sides) – are part of the core, and when given awareness through breathing, a great way into your true, literal center!