Stretch, Build Strength and Relieve Stress with these 6 Core Movements

When we think of movement, it’s natural to think of the body operating in a free-flowing state or following repetitive patterns. But movement doesn’t always mean continuous motions.

Core movements bring the body into outstretched positions that focus on structural form, rather than persistent activity. Designed to open and release the tight areas of your body over an appropriate time span, they bring awareness to the structure and function of the body, enhance perception of more dynamic automatic movement, and highlight any imbalances within the body-mind. When core movement is understood and practiced, key elements of alignment, connectivity, energetics, breathing and attentiveness are developed, as well as improved balance, stability and ease of movement.

Here are 6 core movements for you to try, and what makes them so special. Good news – they’re grounding and can be done anywhere!

Child’s Pose

The Child’s Pose gently stretches out your spine, thighs, hips and ankles, while also being a great opportunity to rest and relax.

Kneel on the floor, with your knees and feet together, resting the buttocks on your heels.
Be tall, out of your hips.
Fold at the hips, like a piece of paper, and drape your spine over your thighs.
Rest your forehead on the floor and extend your arms back along the sides of your trunk with the palms facing up.
Focus on your breath and release all tension.

Ragdoll Pose

The Ragdoll Pose is a strong, balanced pose that allows your mind to let go and your body to release. By letting the upper body hang from your hips, you give your ankles, calves, hamstrings and lower back a great stretch, release tension in the neck and shoulders, and relieve stress.

Stand with your feet hip width apart.
As you exhale, begin to hinge at your hips.
Keep your back nice and long while you slide your hands down your legs and fold forward from your hips. Don’t worry about how far down you can go, just listen to how your body feels.
Let your knees be soft so that your belly can rest on your thighs.
Clasp hold of your elbows and let your head and arms hang. Relax and let go everywhere; the more you let go and release tension, the more length you will find at the back of your legs. Consciously and deliberately surrender.
To come out of the pose, bend your knees and slowly come down into a squatting position. Be here for several breaths, and then push into the ground with your feet to come up into Mountain Pose.

Kneeling Warrior Pose

Now, time to kneel on one knee for the marriage of improved posture and spine length, stabilisation of thighs, knees and ankles, and calming the mind.

Begin the posture on one knee with the other leg at a 90 degree angle in front.
Create a straight line from your grounded knee to your shoulders. Work for a balanced feeling between the front foot and the grounded portion of the rear leg.
Focus on levelling the hips from side to side.
Once established, extend your arms above your head. Counteract the extension through the long hip by drawing your tailbone down. This will stabilise the pelvis.
Now that the arms have become an extension of a line from the knee on the floor, focus on extending the finger tips to the sky as you draw the shoulder blades down.

Up Face Dog

Designed to push your upper body up tall off the floor, Up Face Dog builds strength in the core, chest, shoulders, back and wrists, while leaving you feeling open and in control.

Lie flat on the floor, face down with toes long and pointing backwards.
Place your hands by your trunk with fingers pointing forward towards your head and elbows by your side. The forearms should be vertical.
Initiate the movement by extending the spine, then pushing evenly with hands only, raising head, chest, torso and legs off the ground.
The only points touching now are your hands and the tops of your feet or the balls of your feet. Keep the legs straight and knees locked, keeping hips low to the floor.
Tilt your head back as far as possible and attempt to straighten your arms.

Variation: If you want to switch things up, you can keep your legs on the ground and lift only the torso and / or keep arms slightly bent depending on the tightness of your body.

Down Face Dog

The Down Face Dog is a classic core movement that works the hamstrings, calves and ankles, strengthens the upper body, stimulates blood flow, and improves posture.

Sit on your heels and, without raising your buttocks, reach your hands forward as far as you can in line with your shoulders.
Next, imagine a string attached to your tailbone and raise that area as your arms and legs begin to straighten. Attempt to achieve the shape of an upside down ‘v’.
Make sure your index fingers are pointing forwards, biceps are turned upwards, arms are straight and aligned, neck is soft, hips are tilted upwards, backs of knees are open, and your heels are flat on the ground.
When coming out of the stretch, reverse the process to get back to sitting on your heels.

Boat Pose

The Boat Pose is perfect for building a resilient mindset. It strengthens your core (abdominal muscles, spine and hip flexors), improves balance and digestion, stretches your hamstrings, and helps relieve stress – bringing a sense of calm through the hold.

Sit on the floor with your legs stretched straight out in front of you to form a right angle.
Placing palms on the floor by your hips with fingers pointing to your feet, sit up out of your hips.
Straighten your arms, lengthen the spine and extend the head towards the ceiling.
Recline slightly to raise the legs. Keep the right angle at the hips, balance on the buttocks and focus on working the legs so that eventually the feet are above the head.
Extend the arms parallel with the floor, at shoulder height, with palms facing each other.
Soften your neck and face.
Place your hands on the floor and lower your legs.

Conclusion

When you want to engage in simple, structured movements that promote stretching, build strength and relieve stress, let these core movements be your go-to. For the best results, make sure to perform them slowly and with awareness, be conscious of tight areas and release contracted parts of your body, and coordinate your movements with your breathing.