top studio picks to engage your core

"Engage your core!” I hear it on repeat in every class I attend whether it’s yoga, barre, or even cycling. I sometimes feel this is almost an impossible task when other parts of my body are already aching and exhausted. However, what I have learned is that engaging your core often leads to less dependence on other parts of your body, relieving the stress and aching in that particular area. We often associate certain movements and exercises with one part of the body as opposed to viewing the movement in its entirety. For example, we often solely focus on our gluts when we do squats or lunges, and we end up dumping our front body and core fully on to our legs during the process. This not only compromises the integrity of the pose, but we also lose the opportunity to build strength in the deeper muscles in our core. These deep stabilizing muscles are essential to protecting our lower back from injuries. Since the lower back is where many of your nerve endings lie, misalignment and pinches can cause severe pain and interfere with your range of motion.

It is not easy to engage the core, but it can be done with some mindfulness and control. One way I engage my core is to think about zipping up a very tight pair of jeans and envisioning my muscles squeezing to the mid-line of my body. This helps me engage the deep pectoral muscles without pushing all of the air out of my lungs, leaving me gasping and out of breath. This has made a tremendous difference in all the postures I do in every class. I feel more stable, strong and powerful as a result. I also feel that I am reaping the full benefits in every class, almost as if I am secretly achieving more results just by doing one small act through it all, engaging my core!

This week I attended a new class at Core studio with Kim Lum - Danson. I was very impressed with her alignment cues and how effective they were in helping you activate certain weaker parts of your body. I highly recommend trying out an all levels class at Core Studio, Mindful Movement Center or Studio Lagree (King West) to begin your journey to awaken your mid-section!

This Week:

Tuesday, March 20

All Levels:

· M3 Fusion (Reformer) with MICHELLE POUND – 12pm – Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

· M3 Fusion (Reformer) with TARA VARTANIAN– 4:30pm – Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

Level 1:

· Flow + Let Go with SIMONE NITZAN – 5:30pm– Roots Yoga

o What to expect: Alignment, full body flow integrating breath and movement. Holding postures to release tension and relax the mind.

Level 2:

· Cardio Reformer (Intermediate) with KIM LUM-DANSON – 12pm – Core Studio

o What to expect: Full body strengthening using reformer machine. Continuous isolated body strength building. Be prepared to be sore the next day. Reformer experience high recommended.

· Vinyasa Level 1-2 with MARLA JOY – 1pm – Downward Dog Yoga

o What to expect: Traditional ashtanga sequence, strength building, core, stability and body awareness. Build on the poses you know, and more. This class ends with soothing chanting by Marla during savasana.

· Vinyasa Level 1-2 with SIMONE NITZAN – 9:30am – Downward Dog Yoga

o What to expect: Alignment, full body strengthening through breath and movement. Flow through challenging postures mindfully.

Level 3+:

· Mysore with AMICA HILTON – 6am – Yoga Space

o What to expect: Self-practice for advanced practitioners. Personal guidance and hands on adjustments.

· Flow Level 1-2 with SHELDON SHANNON – 9:30am -- Roots Yoga

o What to expect: Strength building, advanced arm balances integrated in to complex sequences and flows with music. Bring your towel, you will need it.

· Vinyasa Level 1-2 with SHELDON SHANNON – 5:30pm -- Downward Dog Yoga

o What to expect: Strength building, advanced arm balances integrated in to complex sequences and flows with music. Bring your towel, you will need it.

Wednesday, March 21

All Levels:

· Pure Core with PATRICIA DOMINISKI – 10am – Pure Yoga Liberty Village

o What to expect: Alignment, core, stability and body awareness. Focus on small, deep stabilizing muscles that support all postures

· Pure flow with PATRICIA DOMINISKI – 12pm – Pure Yoga Liberty Village

o What to expect: Alignment, core, stability and body awareness. Connect and flow through postures mindfully and build muscle memory

· Core Pilates Flow with LESLIE PARKER – 6pm – Mindful Movement Centre

o What to expect: Core, full body strengthening, and more core. Activate deep stabilizing muscles that shapes and tone your entire body.

Level 1:

· ALL LEVELS with TARYN DIAMOND – 10am– Octopus Garden

o What to expect: Alignment, core stability and fundamentals. Integrity at its highest level.

· Fundamental Flow with DAVID BRUNI – 7:30pm – Downward Dog Yoga

o What to expect: Foundation of basic poses, alignment, deep relaxation and self-massage techniques using props such as dowels, blocks and rails. You may end up buying all the props after class.

Level 2:

· Vinyasa 1 with PATRICIA DOMINISKI – 4pm – Downward Dog Yoga

o What to expect: Alignment, core, stability and body awareness. Be prepared to activate muscles that you never knew you had before and leave the class standing taller than you walked in.

· Vinyasa 2 with RON REID – 5:30pm – Downward Dog Yoga

o What to expect: Invigorating sequence grounded in traditional Ashtanga. Prepare for deep postures that activate the core shoulders and back. Reinforce the body and mind connection.

Level 3+:

· Mysore with AMICA HILTON – 6am – Yoga Space

o What to expect: Self-practice for advanced practitioners. Personal guidance and hands on adjustments.

· Fluid flow 2 with SHELDON SHANNON – 9:30am -- Downward Dog Yoga

o What to expect: Strength building, advanced arm balances integrated in to complex sequences and flows with music. Bring your towel, you will need it.

Thursday, March 22

All Levels:

· M3 Fusion (Reformer) with ALISON PALOHEIMO – 9:30am /10:30am– Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

· Pure Flow with ELLA ISAKOV– 10am – Pure Yoga Liberty Village

o What to expect: Alignment, body awareness and sequence transitions. Leave class feeling relaxed, and stronger.

· Pure Power with ELLA ISAKOV– 12pm – Pure Yoga Liberty Village

o What to expect: Alignment, body awareness and strength building. Each class flows with a specific area of focus on the body.

· Pilates Matwork (L1) with LESLIE PARKER – 10:30am – Mindful Movement Centre

o What to expect: Full body strengthening, core, arms, legs and back. Activate deep stabilizing muscles that shapes and tone your entire body using weights and exercising balls.

· M3 Fusion (Reformer) with RORY BRAY– 7:30pm/ 8:30pm– Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

Level 1:

· Vinyasa – Level 2 with SCOTT MACBEAN—9:30am – Downward Dog Yoga

o What to expect: Flow, breath and alignment. Begin the class with basic postures building strength and opening for that final pose.

· Athletic Reformer (Open Level) with KIM LUM-DANSON – 1pm – Core Studio

o What to expect: Full body strengthening and endurance training using reformer machine in combination with pilates.

Level 2:

· Reformer Sculpt (Intermediate) with KIM LUM-DANSON – 12pm – Core Studio

o What to expect: Full body strengthening using reformer machine. Continuous isolated body strength building. Be prepared to be sore the next day. Reformer experience high recommended.

· Vinyasa - Level 1 with PATRICIA DOMINISKI – 1pm– Downward Dog Yoga

o What to expect: Alignment, core, stability and body awareness. Be prepared to activate muscles that you never knew you had before and leave the class standing taller than you walked in.

Level 3+:

· Mysore with AMICA HILTON – 6am – Yoga Space

o What to expect: Self-practice for advanced practitioners. Personal guidance and hands on adjustments.

Friday, March 23

All Levels:

· Fusion with AMBER JOLIAT – 12pm – Misfit Studio (Queen West)

o What to expect: Core, dance, stability and yoga flow. Fluid dance like movements that challenge, empower and free the body and mind.

· M3 Fusion (Reformer) with ALISON PALOHEIMO – 5pm/6pm/7pm– Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

Level 1:

· Vinyasa – Level 1 with RON REID – 12pm – Downward Dog Yoga

o What to expect: Invigorating sequence grounded in traditional Ashtanga. Prepare for deep postures that activate the core shoulders and back. Reinforce the body and mind connection.

· Fundamental flow with GREG MORE – 7:30pm – Downward Dog Yoga

o What to expect: Alignment, strength building and focus on fundamental postures. Master the basics with Greg.

Level 2:

· Pure Power with AMICA HILTON 12pm –Pure Yoga Liberty Village

o What to expect: Strength building, integrated with arm balances, postures and sequences. Lively music and highly energetic vibe.

Level 3+:

· Mysore with AMICA HILTON – 6am – Yoga Space

o What to expect: Self-practice for advanced practitioners. Personal guidance and hands on adjustments.

· Vinyasa Level 2 with AMICA HILTON – 5:30pm – Downward Dog Yoga

o What to expect: Strength building, integrated with advanced arm balances, postures and sequences. Lively music and highly energetic vibe.

Saturday, March 24

All Levels:

· Fusion with AMBER JOLIAT – 10am – Misfit Studio (Queen West)

o What to expect: Core, dance, stability and yoga flow. Fluid dance like movements that challenge, empower and free the body and mind.

· M3 Fusion (Reformer) with MICHELLE POUND– 2:30pm/3:30pm– Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

Level 1:

· Fundamental flow with DAVID BRUNI—11am – Downward Dog Yoga

o What to expect: Foundation of basic poses, alignment, deep relaxation and self-massage techniques using props such as dowels, blocks and rails. You may end up buying all the props after class.

· Yoga Fundamentals- Beginner with GREG MORE – 7:30pm – Downward Dog Yoga

o What to expect: Alignment, strength building and focus on building fundamental postures. This is the first step towards mastery.

Level 2:

· Level 1-2 Flow with PAT HARADA LINFOOT – 3:30pm – Octopus Garden

o What to expect: Strength building focused on isolating muscles in various areas of the body. Expect to flow, hold, and sweat.

· Vinyasa Level 1/2 with AMICA HILTON – 11:45am – Mula Yoga

o What to expect: Strength building, integrated with advanced arm balances, postures and sequences. Lively music and highly energetic vibe.

Level 3+:

· Mysore with AMICA HILTON – 6am – Yoga Space

o What to expect: Self-practice for advanced practitioners. Personal guidance and hands on adjustments.

Sunday, March 25

All Levels:

· M3 Fusion (Reformer) with ALISON PALOHEIMO – 12pm– Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

· M3 Fusion (Reformer) with RORY BRAY– 1:30pm/2:30pm/3:30pm– Studio Lagree (King West)

o What to expect: Full body sculpting with cardio and endurance training. Shapes your body and works muscles that traditional excise cannot.

Level 1:

· Vinyasa 1-2 with SIMONE NITZAN – 10am – Roots Yoga

o What to expect: Alignment, full body strengthening through breath and movement. Flow through challenging postures mindfully.

Level 2:

· Pure Power with PATRICIA DOMINISKI – 12pm – Pure Yoga Liberty Village

What to expect: Alignment, core, stability and body awareness. Focus Strength building for poses and transitions between postures.