The True Key to Deep Core Connection

Connecting into the fascial matrix

Anatomical study has traditionally separated our structural bodies into muscles and bones. This stems from the work of pioneers like Leonardo da Vinci, whose only way of making sense of the body was through dissection of cadavers. This gave us huge information about the larger, more obvious tissue structures, but involved cutting through the fascia, the intricate and intelligent network in which our skeleton, muscles and organs are suspended and intertwined.

Viewing ‘the core’ through fascia rather than through simple abdominal muscle separation can offer us an integrated view of the body; one that makes more sense alongside what we actually feel and how we most gracefully move.

Of the sensory network of fascia that connects everything in our bodies, myofascia (from ‘myo’ meaning muscle) is that which connects all muscle in long, continuous tracks that run from the bottom of the feet to the top of the body in many lines; both deeper into the body and closer to the skin. This is a system that provides supportive tension, glide for movement in not just muscle, but also under skin, between organs and between joints. There are ten times more sensory nerve endings in fascia than in muscle. This is not just about structure and function, but as yogis have been exploring for centuries, how we can sense our internal landscape and interface with the outer world.

Engaging up from the feet

To have a pliable, hydrated healthy core line, from which we can move fluidly through our fascial pathways, we need to first wake up our feet. Developing pedal elasticity, and especially in our in-steps (pada bandha) allows us to lift up through the whole body; our core originates here. Paying attention to pada bandha in our postural practice – particularly when standing – can create a whole new relationship with the core. Our foot arches act as spring and suspension, giving us bounce, elastic recoil and shock dispersion when they have the flexibility through natural movement When hardening or collapse of the feet reduces this capacity, we feel more shock-waves through the pelvic floor, which then tightens in response and ripples up into tension in the belly and beyond.

“Developing spring and resilience in the soles of the feet helps to provide the structural integrity for the internal organs within the pelvic cavity and in the region of the lower back.” Tias Little [5]

A happy instep (plantar) uplift supports the natural spinal curves above. Dropped foot arches (pronation, see illustration) can leave a person more prone to lower back and neck issues and less able to contain their core, which can lead to organ prolapse; particularly if sedentary behaviours, lack of exercise and excess weight create more downward pressure.

The psoas

When we consider abdominal muscular structure, our core is deeper than the abs – the psoas. This long muscle, reaches up from our inner thighs, through the belly and into the diaphragm, extending to allow us to stand upright and curling us in to protect our heart and belly when we feel scared or vulnerable.

As the only muscle that connects top and bottom body, the psoas has a major role in bipedal standing and walking. It is also critical for alignment and movement, but also for our feelings of well-being. As we gauge its ease or non-ease from deep in the belly, tension in the psoas affects us on a deeply emotional level; it acts as a messenger to and from the brain and stores responses to replay them when we remember, imagine or revisit situations that cause us difficulty.

On a functional level, it is the psoas that allows us to move from the core and stabilises us there through its relationship with the lower back. As we rise up from the ground through the channel of the psoas and up through the spine, its health and pliability, its ability to appropriately engage and relax, means we can feel more safe, literally centred.

So having core strength is not about having hard abs, but a connection with our centre and the awareness to be ability to move out from the centre with awareness.

Foot within full function sequence

It is pliability and range of motion in the feet, ankles and lower legs that determine what happens above and how we move without tension and injury. Ankles are designed to quickly absorb force as part of ground stability, then quickly shift and stabilise weight for the next movement, which happens faster than thought. We rely on learned motor patterns and reactions to be able to trust these responses. Preparing our feet for other exercise and moving easily through life can have an all-round effect.

The motions here follow the whole range that the design of our feet can do, from pliability in the fascia (connective tissue), ankle rotation, pointing and flexing our feet to the all-important sucking up of the instep. We can pay attention to how this lift effects sensations up through the psoas and the deep belly.

Interested in learning more from Charlotte? Join us for her upcoming ONLINE Yoga & Somatics for Healing and Recovery Training or IN PERSON CPD events in London & Manchester.

We are running a FREE TASTER for these courses on Thursday 2nd February (recorded): sign up at the link below to attend live or receive a recording: