89: “Core” Myths & Misconceptions: Community Conversations with Jenni Tarma

Most of us have loaded beliefs related to the core and core strength. While most hold a grain of truth, plenty of these preconceptions are inaccurate, incomplete, or just plain unhelpful when it comes to our individual yoga and movement practices.

Today host Rachel and returning guest Jenni Tarma unpack the most common core myths and misconceptions. In this episode we explore the anatomy and function of the core , talk about what core stability really looks like, and examine the complex relationship between the core and low back pain.

Listen in to learn how to define a healthy core, explore the wide range of poses and practices you could use to bring awareness to this area, and how you might teach a core-focused practice to groups or individuals.

“Stability is not rigidity.” – Rachel Land 

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“Your core and larger trunk muscles form this kind of foundational baseline of stability that really creates safe and efficient function in the limbs.” – Jenni Tarma

Show Notes:

• Exploring basic beliefs about the core [5:01]
• Myth #1 Core = abs; difficulty defining the core [6:24]
• Myth #2 Only crunches and planks strengthen your core [13:13]
• Myth #3 Core stability means bracing [22:54]
• Defining stability [30:35]
• Myth #4 A strong core is tight and “ripped” [32:31]
• Myth #5 A strong core is the solution to low back pain [37:53]
• Tips for teaching individual and group yoga classes focused on the core [47:45]
• More on the core: Yoga Medicine resources [57:24]
• Final takeaways; moving toward unconscious competence [1:00:53]

Links Mentioned:

• Watch this episode on YouTube
• Spine: Anatomy, Dysfunction & Application | Module – San Diego, CA
• Movement Intelligence Online Course
• Werner et al: “From protection to non-protection: A mixed methods study investigating movement, posture and recovery from disabling low back pain” European Journal of Pain, 2022. https://pubmed.ncbi.nlm.nih.gov/35959703/
• Yoga Journal core article series from Rachel:
  • 3 Common Misconceptions About Core Strength
  • 35 Yoga Poses No One Ever Told You Are Core Work
  • 44 Cues to Help You Strengthen Your Core in Any Yoga Pose
• Yoga Medicine Online Classes focused on the core:
  • Balanced Function for Flexible Folks, Support for the Spine
  • Second Nature Core Support
  • Energizing Core Practice
  • Hips & Core for Full-Body Support
  • Spinal Mobility for Resilience & Strength
  • Creative Core for Full-Body Connection
• Previous Yoga Medicine Podcast Episodes with Jenni Tarma:
  • Episode 26: Support the Low back
  • Episode 32: Harness Your Potential, Yoga for Athletes
  • Episode 60: Strength Training Myths Debunked
  • Episode 76: Hypermobility in Yoga
• Connect with Jenni Tarma:

Facebook | Jenni Tarma Instagram | Kaari Prehab Instagram | Kaari Prehab | LinkedIn | Yoga Medicine Online Teacher

“Anything where you’re moving with grace and ease and efficiency is core strength building.” – Rachel Land