Core Strengthening with Yogic Breathing

This data is from The Journal of Applied Research citing a study by the Department of Physical Therapy, Loma Linda University, Loma Linda, California and the Department of Physical Therapy, Azusa Pacific University, Azusa, California.

The focus of the study was to compare the amount of core work created from traditional crunches with the core strengthening effect of Yogic breathing. The Yogic breath that was used in the study is very similar to round 1 of the breathing that is utilized in Agni Sara Kriya- the Fire Series. (The Fire Series is the 3 rounds of core work that begins with contraction and release, then the hollowing of the belly, full Uddiyana Bandha, and finally Agni Sara, the pumping in and out of the belly. The Pranayama Kappalabhati uses the same action, but with Agni Sara the goal is to pump the belly as many times as possible while holding the breath outside of the body and with Kappalabhati each contraction is synchronized with an exhale.)

"The results showed that while muscle activity during this Yoga breathing exercise was comparable to that seen during the performance of abdominal crunches, the longer duration of the breathing exercises increased the total work on the abdominal muscles up to 5 times greater than the work during crunches. Because of the high muscle activity, this form of exercise would be good for people who cannot easily exercise of the floor such as people with disabilities or obese people."
"Thus the work performed in a single breathing exercise was equivalent to 5 crunches. For the rectus abdominus, the work was about 2.5 times higher in the breathing exercises than the crunches, whereas for the obliques, the work was 6 times higher than for the crunches."

This is the work of the advanced practitioner- to create a relationship between core and breath. Our tradition is core based for physical reasons and esoteric reasons. Core strength is an indicator of overall physical fitness and the Yogis believe that your pain is stored in your core and your greatest potential lies dormant deep in the core. Keeping the core engaged requires full concentration and one pointed focus.

PS: Swami Rama says that if you only have time for one Hatha Yoga technique that it should be Agni Sara Kriya.