Hey

Happy 🍂 Wednesday!

I thought I'd start our core discovery with a "where" question. 

Where exactly is the core? 

What follows is the extended version of a short lecture I give to all of my "core class" students to bring everyone onto the same page early on in the session. The class comments are always the same:

"I would've never imagined the core has so many layers!"

Indeed, the human abdominal wall is a miracle of design that can work 24 hours a day for years on end until—well—it doesn't. Welcome to your abdominal tapestry.

Before we dive in, I want to let you know that registration for the winter 2025 yoga session is now open for all current Satori students. Please check your Inbox for details. General early bird registration begins next Wednesday, November 13th.

The wonder of our abdominal tapestry:

The abdominal wall is built for function, with all its distinct layers contributing to breathing, stability, digestion, elimination, and movement. Ideally, all abdominal muscles work together in perfect harmony. Let's take a closer look.

Before we begin our journey, I must note that my goal is here not to show you the exact anatomical positions and attachments of all these muscles. Anatomy can get dull in a hurry.

Instead, I wanted to give you a broad idea of the different layers that comprise our abdominal wall - along with their correct anatomical names in case you are keen to investigate them further. 

Rectus Abdominis: 

The rectus abdominis lies very close to the surface. Its primary purpose is to help us bend forward or do a crunch. Note that the rectus does not have a direct connection to the spine.

External Oblique: 

External oblique lays close to the surface on each side of your waist, and its fibres generally run perpendicularly to the fibres of the internal oblique, thus creating a safe and responsive stabilization system. External oblique helps to side-bend and rotate the torso.

Internal oblique: 

The internal oblique is the deeper part of your waist muscles, sandwiched between the external oblique and transversus abdominis. Its fibres run in different directions to help us side-bend, rotate and breathe.

Transversus abdominis: 

The deepest of the core muscles, transverse abdominis stabilizes the spine and pelvis. Note the transverse abdominis's wrap-around quality and its connection to the spine.

The abdominal muscles are your dynamic support team, particularly the three flat muscles (external oblique, internal oblique, and transversus abdominis). Their fibres run in different directions, crossing each other - like tapestry threads - to strengthen the abdominal wall, reduce the risk of herniation and assist with breathing, digestion, and elimination.

The core of the core:

The transversus abdominis, often considered the most crucial muscle for stability, is located at the core centre of the abdominal muscular system. It is located at the deepest abdominal wall layer and runs horizontally across the abdomen underneath the internal and external oblique muscles.

The Transverse Abdominis (TA) extends from the lower ribs to the pelvis. It crosses the entire abdomen from side to side and wraps around the lower torso to attach to both sides of the lumbar spine. This deep positioning and connection to the spine make the TA a crucial player in core stability.

Because Transverse Abdominis stabilizes the spine and pelvis, proper TA activation can reduce and even alleviate lower back pain. 

Engaging the TA makes everyday activities like bending, twisting, and lifting safer because it helps maintain proper alignment during movement, reducing strain on other muscles and joints.

Practice - transverse recruitment:

Now that you understand your abdominal layers, try this simple exercise: Can you isolate the recruitment of TA, the deepest layer of your abdominal wall?

Lie on your back on a yoga mat (or bed), your knees bent, your feet standing, and your head on the mat or a flat pillow, if needed.

With your fingertips, find the bone edge at the front and top of your pelvis on both sides. Then, walk your fingers towards each other to feel the muscle underneath the skin.

With an exhale, "zip up" the muscle underneath your fingers as if you are trying to put on a pair of tight jeans. Imagine the two sides of your pelvis sliding closer together. Inhale to release. Repeat several times and notice sensations.

Here are some essential check-in points:

• Is your pelvis moving? 
• Are you contracting any other abdominal muscles? 
• Does your rib cage become tense while you try this exercise? 
• Are you tensing your chest, neck and throat?
• Is your butt clenched?
   

An answer to all these questions should be a NO. 

Another really great check-in is to contract your TA's and then try to breathe. You should be able to inhale and exhale fully while your TA's are engaged.

Enjoy your practice!

We'll revisit our abdominal layers, TA isolation, and talk about why it is so hard to recruit the right abdominal muscles in the next post!

Warmly,