Pose of the Month: C-Curve in No Barre, Barre
By Kristin Queen Shaffer, Barre Instructor
C-curve is one of several positions we work in during the abs section of a No Barre, Barre class at Yoga Heights. C-curve is a powerful and effective position, but it takes a bit of practice both getting into and working within the position. In c-curve we focus primarily on the lower abs integrating oblique work, and at times, arms and shoulder work. For this blog post, I am focusing on how I instruct students in my classes to get into the position.
Starting Position
- Start in a seated position with your feet hip-width part, feet flat on the ground.
- Next, grip underneath your knees and pull your torso towards your thighs.
- Still holding on underneath your knees, sit up tall, aligning your shoulders with your hips, and your elbows out wide.
- Pull your abs in and up under your ribs.
Moving into c-curve:
- Start to round your waist (lower abs) towards the mat, rolling your tailbone underneath you, scooping out your abs.
- As your torso starts to move away from your thighs your grip behind your knees begins to soften but your elbows remain wide.
- Continue rounding down until your shoulders are in line with your knees.
Once in position:
- Remember to pull your abs in and up underneathyour ribs.
- Keep breathing! Exhaling audibly.
- Be sure to keep your chin off your chest. Lookfor a point half way up the wall opposite of you and keep your eyes fixed thereto keep your chin lifted.
- Keep your feet flat and toes down.
- Send your shoulders down the spine to preventthem from inching towards your ears.
Start Moving
- Once in position, you will be instructed to startto tuck your lower abs towards the floor. Remember the movement should comefrom your lower abs and not your hip flexors.
- Modifications include working with a ball behindyour back, placed underneath your tailbone.
The benefits of getting into the c-curve correctly include an intensive lower ab and oblique muscles that isolates the abs, minimizes the work of the hip flexors but does not put pressure on your lower back.
Kristin teaches No Barre, Barre at Yoga Heights Takoma on Wednesdays at 6:30 pm and Georgia Ave, Saturdays at 12:30 pm.