Are you striving to master advanced yoga poses like floating into headstands or effortlessly holding a two-legged plank? The key might be simpler than you think: stop over-engaging your core. At Alba Yoga Academy, we believe in harnessing the natural, reflexive power of your body to achieve strength and balance.

1. Constant Engagement is Counterproductive
Just as you wouldn’t hold a dumbbell all day to build biceps, constantly engaging your core is counterproductive. Muscles need to work reflexively, turning on and off as needed. Over-engagement leads to fatigue and hinders your progress. Instead, build your core strength gradually by focusing on controlled movements, both concentric and eccentric, just like you would when lifting weights.

2. Correct Your Breathing for Core Activation
Did you know your diaphragm is a key part of your core? Paradoxical breathing, where only your chest moves during inhalation and your belly stays static, disrupts core function. Proper diaphragmatic breathing, where your stomach expands with each inhale, ensures that your core muscles, including the diaphragm and pelvic floor, work harmoniously. This not only supports your yoga practice but enhances overall well-being.

3. Use Bandhas Wisely
The Bandhas, or energy locks, are powerful tools in yoga, but overuse can be detrimental. Constantly engaging locks like Uddiyana Bandha and Mula Bandha during your practice can fatigue your muscles and interfere with natural breathing and core mechanics. Instead, focus on using these locks consciously and sparingly to optimize energy flow without disrupting your body’s natural systems.

Take a Moment to Reflect
Pause now, close your eyes, and notice your breath. Where are you holding tension? Release it. By tuning into your body’s natural rhythms, you’ll find that strength comes not from constant engagement, but from mindful, balanced practice.

Take a look at this video to learn more.

For more insights on how to optimize your core training, check out the Alba Yoga Academy latest video and download our free 10-page PDF Core References Guide. Let’s elevate your yoga practice together, building strength the mindful way.