Episode #20: How to Use Core Strength and Prevent Injuries in Your Body

Do you want to learn how important your core-muscles are?

Or better yet, which muscles ACTUALLY make up your core (It’s not what you think!)

Most people get this wrong and think it’s all about 6-pack abs and a tight stomach.

But let’s be honest… working on your core is not the most fun thing to do – In fact, it kind of sucks! (At least that’s how most people feel!)

– – –

Listen to this 31-minute episode to fully understand the importance of training core muscles.

Learn what the two fundamental core muscles that affect your standing balance AND your arm balances! We talk about how to train them, and how it will make a MASSIVE difference in your personal practice.

It’s also extremely beneficial to communicate these pointers with your students, so they can fully understand how a regular focus on core strengthening in yoga, can make such a HUGE difference with injury prevention and balance in the body!

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Priority #1-2 Cues – Movement into Pose/Gentle stability:

Used to move the student(s) into the pose. These cues are the first thing to say to guide movement into the posture combine with occasionally cues for action to stabilize and protect the body.

Action cues are subtle movements in that establish stability to support the posture and protect the body.

These cues are necessary for beginners.

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Front Arm Lines (FAL)

The Front Arm Lines assist the body in stabilization and consists of the Deep Front Arm Line (DFAL) and the Superficial Front Arm Line (SFAL).

The DFAL assists the upper body to move in adduction, rotation, and flexion. This fascial line runs from the area underneath your chest, up the armpit, and connects to the biceps.

The SFAL assists the upper body to move in adduction, flexion, and protraction. This fascial line runs from the clavicle, through the inner biceps, and into the front forearm area.

To lengthen the front arm lines, you need to move your body into abduction, adduction in combination with flexion or extension.

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Priority #1 Cues – Movement into the Pose:

Used to move the student(s) into the pose. These cues are the first thing to say to guide movement into the posture. These cues are necessary for beginners.

Close

Priority #2 Cues – Adjust Common Misalignments:

Used to adjust common misalignment in the body by providing action cues. Action cues are subtle movements in that establish stability to support the posture and protect the body.

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Priority #3 Cues – Finishing Touches:

Used for the final touches of the pose. These are the last things you would say after a student has entered the pose (#1) and established alignment(#2).

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Priority #1-2 Cues – Movement into Pose combined with Adjusting Common Misalignments:

This yoga pose is more complex and requires a combination of action cues to stabilize the body before moving into the full express of the pose.

Action cues are subtle movements in that establish stability to support the posture and protect the body.

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Superficial Back Line (SBL)

This fascial line runs from the bottoms of the feet, up the back of the body, to the third eye.

It assists the body to move in extension, for example to arch the spine.

To lengthen the back line, you need to move your body into a forward flexion.

Muscle areas of the back line include: calves, hamstring, and the spinal muscles.

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Superficial Front Line (SFL)

This fascial line runs from the tops of the feet, along the anterior side of the body, up to the base of the skull.

Assists the body to move forward, in flexion.

To lengthen the front line, you need to move your body backwards, into extension.

Muscle areas of the front line include: the shins, the quadriceps, the abdomens, the diaphragm and the muscles in the front of the neck.

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Lateral Line (LL)

This fascial line runs from the base of the outer ankles, up the side of the body, to the base of the skull region underneath the ear.

Assists the body to move sideways, in abduction, for example to stretch the side body.

To lengthen the lateral line, you need to move your body to one side so that you can stretch the other side.

Muscle areas of the lateral line include: the muscles along the sides of the shins (peroneals), the muscles outside of the thighs including the Iliotibial (IT) band, the glute muscles, the side abdominals (obliques), and the side of the neck (scalenes).

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Spiral Line (SL)

This fascial line loops around the body, across the upper back to the opposite shoulder, and around the ribs to cross again at the front.

Assists the body to rotate and twist.

To lengthen the spiral line, you need to move your body in circular and twisting motions.

Muscle areas of the spiral line include: the muscles on the front and sides of the shins, the muscles on the side of the thighs including the Iliotibial (IT) band, the side abdominals (obliques), and the spinal muscles on each side of the neck.

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Deep Front Line (DFL)

This fascial line is composed of the deep inner thighs, hip flexors, deep core and the diaphragm.

Assists the body with core stability, primarily to move in flexion and hip abduction.

To lengthen the deep front line, you need to stimulate these deeper layers of tissue in the body with long holds that target the inner thighs.

Muscle areas of the deep front line include: inner thigh muscles, the hip flexors (Psoas), the deep core including Quadratus Lumborum (QL), and the transversus abdominus.

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Back Arm Line (BAL)

The Back Arm Lines assist the body in stabilization and consist of the Deep Back Arm Line (DBAL) and the Superficial Back Arm Line (SBAL).

The DBAL assists the body to move in abduction, rotation, and extension. This fascial line runs from the midline of the back body, through the deep muscles in the back and shoulder area, and into the back of the forearms.

The SBAL assists the body to move in abduction, rotation, and extension. This fascial line runs from the midline of the back body, through the trapezius and tricep area, and into the back of the forearms.

To lengthen the back arm lines, you need to move your body into flexion, adduction, or protraction.

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Priority #3 Cues – Soft Finishing Touches:

Used for the final touches of the pose. These are the last things you would say after a student has safely entered the pose to reconnect with their breath, to create awareness, and to relax their body

Close

Spiral Line (SL)

This fascial line loops around the body, across the upper back to the opposite shoulder, and around the ribs to cross again at the front.

The Spiral Line assists the body to rotate and twist.

To lengthen the spiral line, you need to move your body in circular and twisting motions.

Muscle areas of the spiral line include: the IT band, obliques, and the spine.

Superficial Front Line (FAL)

The Superficial Front Line assists the body to move forward, in flexion.

This fascial line runs from the tops of the feet, along the anterior side of the body, up to the base of the skull.

To lengthen the front line, you need to move your body backwards, into extension.

Muscle areas of the front line include: the quadriceps, abdomens, intercostals and diaphragm .

Close

Deep Back Arm Line (DBAL)

This fascial line runs from the midline of the back body, through the deep muscles in the back and shoulder area, and into the back of the forearms.

The DBAL assists the body to move in abduction, rotation, and extension.

To lengthen the back arm lines, you need to move your body into flexion, adduction, or protraction.

Muscle areas of the back line include: triceps, rotator cuff muscles of external rotation and rhomboids.

 

Superficial Back Line (SBL)

This fascial line runs from the bottoms of the feet, up the back of the body, to the third eye.

The Superficial Back Line assists the body to move in extension, for example to arch the spine. 

To lengthen the back line, you need to move your body into a forward flexion.

Muscle areas of the back line include: calves, hamstring, and the spine.

Close

 

Deep Front Line (DFL)

This fascial line is composed of the deep inner thighs, hip flexors, deep core and the diaphragm.

Assists the body with core stability, primarily to move in flexion and hip abduction.

To lengthen the deep front line, you need to stimulate these deeper layers of tissue in the body with long holds that target the inner thighs.

Muscle areas of the deep front line include: Adductor Longus, Psoas, Quadratus Lumborum, and the abdominals.

 

Lateral Line (LL)

This fascial line runs from the base of the outer ankles, up the side of the body, to the base of the skull region underneath the ear.

The Lateral Line assists the body to move sideways, in abduction, for example to stretch the side body. 

To lengthen the lateral line, you need to move your body to one side so that you can stretch the other side.

Muscle areas of the lateral line include: the IT band, glute muscles, and obliques.

Close

Lateral Line (LL)

This fascial line runs from the base of the outer ankles, up the side of the body, to the base of the skull region underneath the ear.

The Lateral Line assists the body to move sideways, in abduction, for example to stretch the side body. 

To lengthen the lateral line, you need to move your body to one side so that you can stretch the other side.

Muscle areas of the lateral line include: the IT band, glute muscles, and obliques.

 

Superficial Back Line (SBL)

This fascial line runs from the bottoms of the feet, up the back of the body, to the third eye.

The Superficial Back Line assists the body to move in extension, for example to arch the spine.

To lengthen the back line, you need to move your body into a forward flexion.

Muscle areas of the back line include: calves, hamstring, and the spine.

Close

 

Superficial Front Line (SFL)

This fascial line runs from the tops of the feet, along the anterior side of the body, up to the base of the skull.

The Superficial Front Line assists the body to move forward, in flexion. 

To lengthen the front line, you need to move your body backwards, into extension.

Muscle areas of the front line include: the quadriceps, abdomens, intercostals and diaphragm.

 

Deep Front Arm Line (DFAL)

This fascial line runs from the area underneath your chest, up the armpit, and connects to the biceps.

The DFAL assists the upper body to move in adduction, rotation, and flexion.

To lengthen the front arm lines, you need to move your body into adduction or extension.

Muscle areas of the front line include: wrist flexors, biceps, pectoralis minor

Close

Lateral Line (LL)

This fascial line runs from the base of the outer ankles, up the side of the body, to the base of the skull region underneath the ear.

The Lateral Line assists the body to move sideways, in abduction, for example to stretch the side body. 

To lengthen the lateral line, you need to move your body to one side so that you can stretch the other side.

Muscle areas of the lateral line include: the IT band, glute muscles, and obliques.

 

Spiral Line (SL)

This fascial line loops around the body, across the upper back to the opposite shoulder, and around the ribs to cross again at the front.

The Spiral Line assists the body to rotate and twist. 

To lengthen the spiral line, you need to move your body in circular and twisting motions.

Muscle areas of the spiral line include: the IT band, obliques, and the spine.

Close

Deep Front Line (DFL)

This fascial line is composed of the deep inner thighs, hip flexors, deep core and the diaphragm.

Assists the body with core stability, primarily to move in flexion and hip abduction.

To lengthen the deep front line, you need to stimulate these deeper layers of tissue in the body with long holds that target the inner thighs.

Muscle areas of the deep front line include: Adductor Longus, Psoas, Quadratus Lumborum, and the abdominals.

 

Superficial Back Line (SBL)

This fascial line runs from the bottoms of the feet, up the back of the body, to the third eye.

The Superficial Back Line assists the body to move in extension, for example to arch the spine. 

To lengthen the back line, you need to move your body into a forward flexion.

Muscle areas of the back line include: calves, hamstring, and the spine.

Close

Superficial Front Line (SFL)

This fascial line runs from the tops of the feet, along the anterior side of the body, up to the base of the skull.

The Superficial Front Line assists the body to move forward, in flexion.

To lengthen the front line, you need to move your body backwards, into extension.

Muscle areas of the front line include: the quadriceps, abdomens, intercostals and diaphragm.

 

Deep Front Line (DFL)

This fascial line is composed of the deep inner thighs, hip flexors, deep core and the diaphragm.

Assists the body with core stability, primarily to move in flexion and hip abduction.

To lengthen the deep front line, you need to stimulate these deeper layers of tissue in the body with long holds that target the inner thighs.

Muscle areas of the deep front line include: Adductor Longus, Psoas, Quadratus Lumborum, and the abdominals.

Close

Spiral Line (SL)

This fascial line loops around the body, across the upper back to the opposite shoulder, and around the ribs to cross again at the front.

The Spiral Line assists the body to rotate and twist.

To lengthen the spiral line, you need to move your body in circular and twisting motions.

Muscle areas of the spiral line include: the IT band, obliques, and the spine.

 

Superficial Back Arm Line (SBAL)

This fascial line runs from the midline of the back body, through the trapezius and tricep area, and into the back of the forearms.

The SBAL assists the body to move in abduction, rotation, and extension.

To lengthen the back arm lines, you need to move your body into flexion, adduction, or protraction.

Close

Superficial Back Line (SBL)

This fascial line runs from the bottoms of the feet, up the back of the body, to the third eye.

It assists the body to move in extension, for example to arch the spine.

To lengthen the back line, you need to move your body into a forward flexion.

Muscle areas of the back line include: calves, hamstring, and the multifidus along the spine.

 

Superficial Front Line (SFL)

This fascial line runs from the tops of the feet, along the anterior side of the body, up to the base of the skull just under the chin.

The Superficial Front Line assists the body to move forward, in flexion. 

To lengthen the front line, you need to move your body backwards, into extension.

Muscle areas of the front line include: the quadriceps, abdomens, intercostals and diaphragm.

Close

Level 1: Safe to perform in the average body and can be added to the beginning, middle or end of a sequence.

Level 2: Requires one or more areas of the body to be prepared, warmed up, or activated, using a level 1 pose.

Level 3: Requires two or more areas of the body to be prepared, warmed up or activated, using a level 1 or level 2 pose. These postures are recommended for middle to end of a sequence.