Core Strength & Control: Foundations to Chaturanga – Weekly Advanced Class 415

This 25-minute strength-building class shows how essential actions from foundational poses such as Tadasana and Utkatasana can be applied to more demanding strength-focused poses like Chaturanga Dandasana. By learning to subtly and economically engage the core muscle groups – instead of resorting to force or unsustainable brute strength – you gain improved access to poses that may have previously felt out of reach. This approach not only strengthens and stabilises the deep core muscles that support the spine, pelvis, and shoulders, but also introduces subtle principles from more advanced practice, including how the bandhas can be incorporated in a practical way throughout everyday asana work. The sequence uses a chair and a wall to rotate foundational actions from vertical to horizontal positions, allowing you to clearly experience key movements from Tadasana as they apply to Plank and Chaturanga. The class concludes with core-toning abdominal work in Urdhva Prasarita Padasana, offering a balanced and accessible progression for building strength with intelligence and precision.