Increased lumbar load
Lifting your arms increases the load
on your lumbar spine. This can be
great to eectively strengthen the
core muscles. However, for some
people the force is so strong that
they lose the integrity of the core
and spine, causing lower back strain.
If this happens, you can rest your
hands on your hips.
is in a stretched
Toes are spread and
curling or clenching
Pressure and balance
Bringing your weight back toward
your heels can take pressure o your
knees. Try spreading and lifting your
toes, feeling your weight shift back.
Then, place your toes down gently
while keeping your weight back.
There are many denitions of what
makes up the “core,” but it generally
includes all of the abdominals, the pelvic
oor, back muscles like the erector spinae,
the respiratory diaphragm, and sometimes
the iliopsoas. Asanas like Chair pose help
develop core function and awareness, which
can improve posture, balance, and functional
movements throughout your day.
stabilize spine in
Hips are released
back and down
lengthen to reach out
arms and engage
US_096-097_Chair_02.indd 97 20/09/2018 21:10