Yoga Link: Core Integration
by Mark Holmes and Ian Albert
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DVD details
Actor: Jill MillerDirector: Mark Holmes and Ian Albert
Brand: Widowmaker Filmsllc
DVD: Region Code 0
Audio: English (Unknown); English (Original Language)
Format: Color, DVD, NTSC
Picture Format: 1.33:1
Running Time: 143 minutes
DVD Release Date: 2009-02-17
Audience Rating: NR (Not Rated)
Studio: Bayview Entertainment/Widowmaker
DVD Reviews of Yoga Link: Core Integration
DVD Review: Very complete!
Summary: 5 Stars
If I had discovered this DVD prior to Jill's Quick Fix Rx DVD I might have found it a bit too slow and not really spent time on it. But her work on Quick Fix convinced me that she is brilliant. I have recently dealt with issues related to the sacroiliac joint, hip dypslasia and knee - and for each of these gaining strength and flexibility in the core has been a key to improvement. So, I decided to take the time to go through the workshop in detail, and am glad that I did.
The DVD includes a Workshop (71 min), Core Practice (57 min), breathing primer (15 min), and bonuses. The Workshop is broken into segments - timing below is from the workshop:
Core Warm Ups / Diaphragm: (8:20)
* Bridge-based uddiyana bandha - abdominal lock in bridge pose
* Ab Baby - think of a baby on it's back with arms and legs raised and moving around, rotating to the side, and then to a flowing version of locust pose with arms and legs flowing around, and back over
Rectus Abdominals (spinal flexion) - This is the long flat muscle runs vertically in the center of your abs - the term six-pack abs is referring to this muscle. (11:41):
* Ab Mama - arms and legs overhead with a folded blanket between your legs, lifting your head and tailbone further and further
* Ab Mama with Navel Gaze - similar to the previous pose except moving your legs towards your head, and your head towards your legs
* Half Boat Pose moving to straight legs
* Locust pose with arms clasped in back, practicing abdominal breathing to raise and lower the body from the breath
* Uddiyana Bandha in Traction - abdominal lock while lying on your back, knees bent and pushing your hands against your thighs
Obliques (lateral flexion/extension/rotation): (20:29)
* Sidewinder - on several of Jill's DVDs. A lateral move while lying on your back and moving your and head from side to side. Very helpful for the lower back as well.
* Side Boat pose - the pose on the DVD cover
* Boomerang - a very nice side-lying lateral stretch with side extension and flexion
* Revolved Abdominal Pose - four variations: knees bent; top leg straight and bottom knee bent; legs straddled into a V overhead and meeting on the floor; both legs straight but with a hip swivel
* Gate Pose and asymmetrical Gate Pose with a block under the bent knee
* Uddiyana Bandha in Seiza - Abdominal Lock, sitting with knees bent under you, arms pushing against thighs
Transverse Abdominal - runs horizontally like a belt around the torso and helps stabilize the spine (14:51):
* Forearm bridge alternating with Locust Pose
* Tadagi Mudra on Foam Roller/Pond Seal - lying with back on a foam roller, with different variations of hand and arm movements
* Uddiyana Bandha with Knee Pop - Standing version of abdominal lock
Psoas (spinal extension): (11:42)
Performed prone with arms stretched overhead against a wall
* Three variations of yogic leg lifts alternating legs - static (holding pose), dynamic alternating legs, dynamic with legs turned out. The fourth variation is both legs together with one foot placed behind the other.
* Yogic leg lifts with block under sacrum and alternating legs (creates a baby backbend to isolate the psoas muscle) - static (holding pose) and dynamic alternating legs
* Static yogic leg lifts with block turned on side to raise sacrum higher and increase the backbend, alternating legs
* Uddiyana Bandha with block under sacrum
Total Integration (2:35)
* Runners Lunge on Block
Core Extras include Agni Sara and Spinal Undulation
I completed the Workshop over two sessions before completing the Practice. I enjoyed the Practice more than the Workshop as it flowed better, although certainly best to go through the Workshop first!
I did find the Practice a bit choppy as you grab for this thing or that, or re-arrange your mat, but all in all I really enjoyed it. I like that she works each side independently for the obliques, transverse abdominis, and psoas - I have hip dysplasia and I am definitely weaker on my right side than my left. I was prepared to stop the Psoas work at the point she put the block under the sacrum as not sure that was good for my hip, but it actually was fine. Maybe a little sore after, but not bad. (I found the Runners sequence on Jill's Post Athletic Stretch DVD was perfect after Core Integration).
I do wish she had chaptered the Practice similar to how she did on the Workshop. Even better, I wish she had included a shorter version of the Practice, maybe a 20-30 minute version, as an hour seemed a little long and may be difficult to fit in with everything else I do. But overall, this is a terrific DVD and one I'm glad to have added to my library.
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Description of Yoga Link: Core Integration
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