Tips from your Yoga PT [with YogaSource Palo Alto]

Hi, I’m Tiffany, a local physical therapist and yoga instructor. In this series, I’ll be sharing simple movement tips to help you feel stronger, move with confidence, and get the most out of your yoga practice—both on and off the mat.

Many yogis are taught to “engage their core,” but what does that really mean?Imagine your core like a soda can. The top is your diaphragm, the bottom is your pelvic floor, and the sides are formed by a deep muscle called the transverse abdominis. Together, they create a natural support system for your spine—like your body’s built-in back brace.

While all of your abdominal muscles play important roles, the transverse abdominis is especially important when it comes to supporting the low back. Unlike the more visible “six-pack” muscles, it sits deep beneath the surface and wraps around your torso, helping to stabilize your spine during movement.

The good news is that this kind of deep support can be trained with subtle, intentional movements. If your back feels tired or achy after yoga, it doesn’t necessarily mean you need to stretch more—your body may simply be asking for deeper support. Muscles are designed to contract and absorb stress, and this is exactly the role of the transverse abdominis.

Try it out this week:

During your workday or yoga practice, bring gentle awareness to your breath. As you exhale, let the breath travel a little deeper and last a little longer than usual. Feel a subtle drawing-in of your lower abdomen. This sensation is similar to Ujjayi pranayama. You may notice this deep core engagement most clearly in poses like chaturanga or boat. Practicing this awareness a few times each day can gradually strengthen your core and help your movements feel more supported.

Until next time…