“Some people think holding on makes us strong but sometimes it is the letting go”
My Core Challenge
A few years ago I moved away from my yoga practise to learn more about natural movement. In my training I was introduced to a seemingly straightforward exercise called the abdominal release; you are in a hands-and-knees quadruped position, and the task is to allow your belly to fully relax and hang, like a hammock. Easy, right?
As a long term yogi I considered myself to be pretty much in tune with my body. What happened next, or more specifically what didn’t happen revealed to me how powerful our internalised beliefs can be, and how they show up in our bodies.
Hands and knees planted into the floor, I followed the instruction to relax my abdominal muscles and allow my spine to drop….Nothing happened! I willed my belly muscles to let go, but they clung on tightly, resisting. As I persevered a wave of self loathing came over me, feelings of fear, shame and disgust called time on my attempt to release.
Eventually with a little practice and a lot of self compassion I was able to let go. Recently I’ve been thinking a lot about the impact of societal expectations on the relationships we have with our bodies. Culturally conditioned beliefs and misconceptions abound in the fitness and wellness industries, and at the core of it, is the “core”
Core Perception
The concept of "core" reverberates throughout the fitness industry, often paired with terms like strength and stability, but rarely with mobility or flexibility. Similarly, the core is associated with engagement but seldom with relaxation. Our social media feeds overflow with images of flat bellies and "ripped" torsos, infiltrating our subconscious with unrealistic, misleading, and potentially damaging content. These unattainable standards can leave us feeling insecure, inadequate, and disconnected from our own bodies.
Redefining the Core
To truly understand the core, we must view it as more than just abdominal muscles. It's a container of support within the trunk of our bodies, encompassing the diaphragm at the top, the pelvic floor at the bottom, and layers of muscles wrapping around the torso. This cylindrical support system is pivotal for stabilising and mobilising the spine, enabling fluid, unrestricted movement. Beyond this, it serves as a vessel for our vital organs and plays a critical role in functions like bladder and bowel control and proper breathing.
Traditional fitness wisdom often emphasises core strengthening through exercises like sit-ups and crunches. In yoga, we're frequently told to "pull the navel to the spine," and in most fitness classes, we're urged to engage our abdominal muscles. However, this approach seems to disregard the body's innate wisdom, emphasising active isolation and tension rather than natural, holistic responses.
The Intuitive Core
The human body operates as a dynamic, self-maintaining system; it responds reflexively to the demands placed upon it. When we move our individual parts, such as our limbs, the musculature around the core area is naturally activated to adapt to the demands (forces and loads) created by the movement. For example, when we are walking, our core muscles are constantly engaging to stabilise us. The degree to which the musculature activates is in proportion to the movement; walking is a low-load activity, so the engagement will be less than that required to perform a plank exercise where the load is greater.
The Supple and Reflexive Core
A core that is relaxed and supple, ready to flex and twist as needed, forms the foundation of a functional and strong core. Sadly, many of us walk around with constant tension in this area, hindering our core's dynamic responsiveness and its ability to regulate pressure and spinal movement effectively.
The effectiveness of the core reflex is also influenced by the alignment of our skeletal structures in relation to each other. When the ribcage is stacked directly over the pelvis, we create the ideal alignment for a reflexive core. Any deviation from this alignment, such as thrusting our ribs or pelvis forward, shifts the burden of stabilisation elsewhere, often straining the lumbar region
Letting Go
The abdominal release exercise I introduced at the beginning of this article became a pivotal step in my core awareness journey. My inability to release was not just physical but also deeply rooted in my mindset. For years, I adhered to the cue "pull your navel to your spine" and dreaded being seen with a less-than-flat belly. The tension created by constant engagement and self-consciousness was very real.
With dedicated practice and self-compassion, I eventually released not only my abdominal muscles but also deep-seated internalised beliefs and a narrative that no longer served me.
An Invitation
Check in with your core, and notice; are you holding tension, sucking your belly in? Is it a habit? How does it feel to let go? Can you let go?
If any of this resonates, I invite you to reach out with your own experiences, questions and insights. I am interested in challenging the narrative and breaking free from the superficial and rigid notions that contain and suppress our true nature.
