Practice with us - audio SNEAK PEAK!

Published: Wed, 05/03/17

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Hey ,

Satori's brand-spanking new Core RESTORE class started last Saturday.

Here is a sneak peak into what we've been up to this week:




This week's structural theme:
  • Connecting pelvic stability to hip mobility

  • Understanding neutral pelvis

  • Stable pelvis in movement



This week's off - the - mat challenge:
  • As you bend over(maybe to pick up your toddler or groceries), can you identify whether your movement starts from the hips or someplace else?

  • Does you walking gait involve moving from the hips (do you feel your leg bones swinging to and fro?) or some other swiveling / swinging / sashaying movement?

  • When you walk up or down the stairs, does your pelvis tilt side to side? Do you load both legs evenly?

In class, we started with core awareness self - assessment test - you can find it here.



This week's on - the - mat challenge:
core primer

Try this CORE PRIMER exercise on your own.


This exercise is designed to help you bring your awareness to your inner core. Our focus is on the muscles of lower abdomen  - horizontal layers of muscle spanning between your hip bones.


Start by lying on your back with the knees bent.
If possible, walk your feet closer toward your buttocks, so that your knees are stacked directly over your ankles. You shouldn’t feel any discomfort in the knees; if there’s any tenderness, pain, tension or torsion under or around your kneecaps, change position of your feet to find knee happiness.


Place your feet onto the mat about hip distance apart and have your toes pointing forward.


Avoid pressing your low back into the mat – you want to maintain natural curvature of your spine. 
Pressing your back into the mat shortens and tightens the muscles between your ribs and your hips, and also prevents the muscles along your spine from firing properly.  Reach one hand underneath your back - there should be some space between the small of your back and the mat.


Place your fingertips on your hipbones,then slide your fingers about 1 inch toward your belly button.
Exhale, and gently draw your inner core up and in – feel the muscles of your low belly engage underneath your fingers.


Now lift one foot 1 to 4 inches off the floor, and see if you can maintain a stable, non-rocking pelvis.
Lower the leg to the ground and try on the other side.


Repeat this a few times: exhale, gently draw in your lower abdominals, and lift your foot of the mat.
Inhale to replace.


Practice several times on your own, paying attention to the quality of your breath and stability of your pelvis.


How did that feel?


Were you able to keep your pelvis quiet while moving your legs?


Do one more set of marching legs; this time pay attention to the flow of your breath – are you holding your breath as you are focusing on lifting your legs?



Curious to learn more?

Practice with us!

Listen to an audio recording of Satori's OM ALONE - this one is a CORE - CENTERED home practice.




See you on the mat!
Julia + Satori Team



P.S. This audio loads differently depending on the browser and the type of device you are using.

If the playback didn't start immediately, here are instructions to download the audio instead:

  •    1. To download the audio, simply copy the following link and paste it into your favorite browser: http://www.satoriyoga.ca/omalone/Yoga%20Challenge%20-%20week%20three.mp3

  •    2. If prompted, choose to Save file. Click Save and the file will be saved to your desktop or other location of your choice on your computer.