The core is the musculature located between the lower ribs and the pelvis. In yoga the core is an area of energetic strength and holds the alignment of the pelvis. There is a connection between the activation of the feet and the engagement of the core felt when pressing through the center of the heel while standing.

When the core is strongly engaged, the ribs reach down towards the pelvis. We experience this action when performing a crunch or a sit-up. Conversely, the core is lengthened or stretched when the torso expands and opens. We can feel this lengthening when we stretch the arms overhead and lift the chin. Our aim is to balance these two extremes by engaging the core enough to pull the belly up and in, holding a neutral alignment in the pelvis, as shown in the diagram above. When done correctly, you will feel a toning in the belly and a buoyancy throughout the torso while the feet ground more firmly into the floor. When the pelvis is neutral and the core is engaged we can protect the lower back from discomfort or injury during our yoga practice and in daily life.

Explore the connection between the feet and the core/pelvis by following the action step below.

A Stable Foundation: Exploring the feet and pelvis

1. Stand in Mountain Pose with your feet parallel, arms at your sides

2. Place a block between the thighs at about mid-thigh.

3. As you lift the tailbone, send the block backwards

• feel the inner edge of the foot ground into the floor
• feel the outer edge of the foot become less grounded (less connected to the floor)

4. Tuck the tailbone, sending the block forwards

• feel the outer edge of the feet ground into the floor
• feel the inner edge of the feet become less grounded (less connected to the floor)

5. Feel for neutral in the pelvis

• the block will be centred - not trending towards the back or front
• the feet will be evenly grounded - all four points of the foot connecting to the floor
• the belly will feel gently engaged, holding the pelvis in a neutral position