DVD Review - Yoga Link: Core Integration

To be honest, the reason I purchased Yoga Link: Core Integration a Total Abdominal Awakening wasn’t because I wanted to strengthen my abs. It was because it promised an extra feature of a Spinal Undulation. I was curious about how Jill Miller demonstrates undulation. In the typical fashion of not finding what you are looking for, I went through the entire DVD before I found spinal undulation in the core extra segment. However, I was delighted to see that undulations were included in the practice and thoroughly enjoyed the entire sequence.

If you follow the menu, you’ll start with a breathing primer after the short introduction. Miller’s method of describing yoga breathing and her ability to explain why it is foundational to practice are exceptionally well done. This segment is as valuable for advanced yogis as for beginning students.

Next on the menu is the Core Integration Workshop, in which each asana is explained in detail. If you are new to yoga or don’t feel confident in your core, then it is worthwhile to learn each piece of the practice as Miller leads you through each part of the abdominal core and how it is used in the practice. The instruction is complete including a warm up, the diaphragm and pelvic floor, rectus abdominis and obliques (which are technically not part of the core, but important to get moving so the underlying core can activate), the transverse abdominis, psoas, and total integration.

She teaches a version of Happy Baby in the warm up segment with undulations of arms and legs. I find this a wonderful way to gently activate the core, similar to my Waking Spider, which has now been renamed Blooming Lotus. There are also lovely undulations in the locust sequence.

All of the poses are available to beginners, although several progress to an advanced level. In the leg lifts and side winding sequences, I was not able to do the most advanced poses, although as I continue with practice and strengthen my core, I will eventually be able to complete every one.

Now that I’ve been through the whole DVD, I simply use the Core Integration Practice for a one hour morning practice. I’m pleased to have a yoga practice designed by someone else that includes undulations.

Speaking of the Spinal Undulation, which is the Core Extras, Miller demonstrates a version of Cat and Cow where the movement travels sequentially through the spine. Although I do think undulations are better experienced from internal experience rather than trying to duplicate another person’s movement, in this case I find Miller’s description and demonstration to be a useful aid.

Whether you are interested in strengthening your core, deepening your yoga practice, or adding undulation to yoga, this DVD has something to offer.

Exercise of the Month: Happy Baby Pose

You can relax your back and open your hips with Happy Baby Pose (ananada balasana).

• Lie on your back and bend your knees into your chest as you exhale.
• Spread your knees and feet as wide as you can, as though you are bringing your knees into your armpits. (As in the photo in the link above.)
• Reach between your knees to grasp your inner arches (or toes or ankles) with your hands.
• Pull gently with your arms to set your hip joints and open your hips as you lengthen your back.
• Breathe easily.

This is a great yoga pose to incorporate undulations, as shown in this video.

Cat Cow, Undulation of the Week

This beginning undulation is similar to a traditional yoga pose. It's different though, because the focus is changed from how much range can be achieved to how smoothly the movement can flow through the spine. Mindfulness is brought to each step of the movement to bring fluidity to the discs between every vertebrae.