Siouxland Magazine - Volume 2 Issue 2

contracts and flattens in a downward motion creating
pressure inside the thoracic cavity for the lungs to fill
with oxygen when we take a breath in. As we exhale,
the diaphragm relaxes and draws back up into its dome
shape into the chest while pushing air out of the lungs.
Then we have the sides of our Core Box, maybe the most
critical of all core muscles, the transversus abdominis
(TA). These muscle fibers wrap around our waist from
the low back to the navel. When we draw the navel in to
the spine, we contract this muscle, providing our trunk
an all-natural back brace. So, the breath exercise to help
engage these core muscles may be simple to do, but a bit
more difficult to say—the transversus abdominis-assisted
thoraco-diaphragmatic breath, aka TATD breath.
4-point Bird-Dog: Position self on hands and knees
on the floor or modify with a chair.
Inhale, lift right arm and left leg. Exhale and lower. Inhale,
lift left arm and right leg. Exhale and lower.
In conclusion, find your core. Face the challenges you
encounter with confidence and grace. Discover stability,
unlock the key to the Self. The practice begins. TATD.
Namaste.
Siouxland Magazine | Balance /43
TATD Breath: Inhale through the nose. Exhale and
draw the navel in towards the spine as you contract the
TA until you feel an upward lift of navel and pelvic floor
muscles. Be sure not to over engage the core muscles
and flatten the curvature in the low back; the goal is to
maintain a neutral spine. As you inhale, feel the ribcage
expand but sustain engagement throughout the TA to
maintain that neutral spine.
The final group of core muscles found along the
backside of the core box are known as multifidus
muscles and these fibers span across 2-5 vertebrae in
our spine. These muscles work to create the fine stability
at each segment of the spine. Weakness in these
specific muscles have been found to strongly correlate
with individuals with chronic low back pain. Alternate
arm and leg lifts are great exercises for strengthening
multifidus.
Prone Swimmers: Lie face down. Inhale, lift right arm
and left leg. Exhale and lower.
Inhale, lift left arm and right leg. Exhale and lower.
Similar to 4-point Bird-Dog photos but on belly.
Dr. Meghan Nelson is a licensed physical therapist and
professional yoga therapist with a passion for using yoga as
medicine for optimal health, injury prevention, and overall
health and wellness. Meghan is co-owner of Lumin Therapy,
which provides integrative healing of the mind, body, and spirit
through the practice of physical therapy, yoga and mindfulness.
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